Saturday

18
Mar

Saturday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

BARBELL WARM-UP | 5:00

2 sets:

10 wide-grip bent-over rows

10 wide-grip high pulls

10 front-rack lunges

10 strict presses

10 scap pull-ups

– Use an empty barbell.

Skill/Strength

Metcon (No Measure)

2 sets:

5 behind-the-neck strict presses (empty barbell)

4 sets:

5 behind-the-neck strict presses

– Lift once every 1:30.

-Then-

EMOM 6:

Min. 1 | 6 push presses

Min. 2 | 2-4 weighted strict pull-ups

– Build in load to workout weight for both movements.

Workout

Metcon (AMRAP – Reps)

RX

5 x 3:00 rounds:

10 push presses (105/155 lb)

Max-rep weighted strict pull-ups (25/35 lb)

– 2:00 rest between rounds
Score is total reps pull ups

Metcon (AMRAP – Reps)

INTERMEDIATE

5 x 3:00 rounds:

10 push presses (75/115 lb)

Max-rep strict pull-ups

– 2:00 rest between rounds

Metcon (AMRAP – Reps)

BEGINNER

5 x 3:00 rounds:

10 push presses (35/45 lb)

Max-rep ring rows

– 2:00 rest between rounds

Stretch

Warm-up (No Measure)

Accumulate:

30 reach, roll, and lift