CrossFit – Thu, Apr 10
Warm up – Thursday (AMRAP – Reps)
10:00 AMRAP
30 Single Unders
10 Walking Lunge Steps
10 Dumbbell Single Arm Renegade Rows (each)
5 Bench Press (empty bar-build across sets)
10 Deadbugs
Bench Press (Week 3:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on week 1 at 55% 1R<
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above)
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on week 1 at 55% 1R<
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above)
Metcon – Thursday (AMRAP – Reps)
100-75-50
Double Unders
Ft Dumbbell Walking Lunge (50s/35s)
15-10-5
Push Up + Renegade Row (50s/35s)
(KG conv: 22.5/15 DBs)
time cap:20mins
RX+
150-100-50
Double Unders
Ft Dumbbell Walking Lunge (50s/35s)
20-15-10
Push Up + Renegade Row (50s/35s)
(KG conv: 22.5/15 DBs)