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Thursday


CrossFit Ktown – CrossFit

Pre): Metcon (No Measure)

3RNFT:

30/40/50 UB DU or SU

5/10/15 UB push-ups

A1): Bench Press (9×3 – 3 sets each at wide, normal, narrow)

Dynamic or speed bench press @ 50-60% of max.

A2): Weighted Pull-ups (9×2 – 3 sets each at wide, normal, narrow)

Dynamic or speed pull-ups. Do not use too heavy a weight. Scale to banded PVC pull downs.

B): Front Squat (4×4 @ 33X3 – heavier than last week)

C): Metcon (Weight)

Every 2 min for 6 sets:

1 5-10-15-10-5m shuttle run

15 KBS @ tough weight

By | 2017-04-12T20:45:34+00:00 April 12th, 2017|WODS|0 Comments

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