Wednesday’s Workout: 11-7-18

Strength:

Performance Challenge: Work on your template!

Strength: Bench Press

Set 1: 9 reps @ 75% of 1 RM

Set 2: 7 reps @ 80% of 1 RM

Set 3: 5 reps @ 85% of 1 RM

Set 4: 2 reps @ 90% of 1 RM

Rest as needed in between sets

 

Green: Landmine press (on each arm):

Set 1: 15 reps

Set 2: 13 reps

Set 3: 11 reps

Set 4: 9 reps

Rest as needed in between sets

 

Conditioning: Sprints on the Rower

Set 1: 27 calories sprint

Set 2: 22 calorie sprint

Set 3: 17 calorie sprint

Set 4: 12 calorie sprint

Rest as needed in between sets

 

Conditioning: “Jonny Utah” 

Black or RX: In 9 minutes, complete as many rounds and reps as possible of:

12 Overhead lunges 45#/25 (total)

10 Kipping Pull ups

12 Dumbbell snatches 50#/35 (total)

 

Green or Scaled: In 9 minutes, complete as many rounds and reps as possible of:

12 Goblet lunges 53#/35 (total)

6 Assisted Pull ups

12 Slam Balls 20#/15

 

Blue or Rx+: In 9 minutes, complete as many rounds and reps as possible of:

12 Overhead barbell lunges 95#/65 (total)

10 Chest to bar pull ups

8 Dumbbell snatches 70#/50 (total)

Leave a Reply

Your email address will not be published. Required fields are marked *

greatbaycrossfit.com