CrossFit

STRENGTH

1) Shoulder Press against bands: 3/5 x 3 @55% of Two Friday’s Ago. Rest 60s.
2) Chest Supported DB Rows: 1/4 x 12. Rest 60s.
– same weight as last week but pause for a 1 count on each rep

METCON

4 Rounds of 40s on/20s off:
1a) Wall Balls (20, 14)
1b) Hand Release Push-ups
1c) Barbell SDHP (75, 55)
1d) KB Windmills (53, 35) (alternate sides each round)
*Score = total reps

L3: (35, 25)
L2: (14, 10) (65, 45) (Box Push-ups)
L1: (10, 8) (55, 35) (Less than L2) (Box Push-ups)

**WHITEBOARD BRIEF**

– Strength: Week 2 of our strength work with the banded shoulder press. All sets should be fast and efficient and you should not be even close to hitting failure or grinding repetitions.
– Metcon: Today’s interval work is about sustaining your output across all rounds – around 75% effort. This means you’ll need to be smart how you break your sets for movements like push-ups which challenge local muscle endurance vs. a wall ball which challenges global endurance. Score = total reps completed.

Spark

METCON
40 on : 20 off x 5 sets
1. Rope Lay to Stand
2. DB Alternating Single Arm Press 35/20
3. KB Sumo Squat 53/35
4. Chest – to – wall hold
5. Plate G2OH 45/25
L3: 30/15, 44/26
L2: 25/10, 35/26, 25/10
L1: 20/5, 26/15, 25/10, ring rows

FINISHER – 2 rds
KB Bent Row x 8 each arm
DB High Pull x 12
Bent Fly x 12