150422 WODnesday

CrossFit Hammermill – CrossFit

The week continues to be a challenge …
Max Effort Anterior! … Incline Bench

WARM-UP

20:00 … Total

08:00 … GPP

10 Elastic Pulls

(red elastic, held out in front, shoulder

height, w/straight arms pull apart until

it touches your collarbones)

10 BB OverHead Squats

10 GHD Sit-ups

08:00 … Mobility Work

* May want to utilize some kb arm bars

@17:00 … Burgener Warm-up

.

STRENGTH

20:00 … Total

Incline Bench Press

05:00 … Warm-up, Technique Practice

*Think: “push press” technique

15:00 … Work to a 1 rep max

*Partner Up!

.

Incline Bench (1 rep max)

WORK

05:00 … Total

Metcon (AMRAP – Reps)

AMRAP Bench Press

@80%(Incline Bench)

WOD

07:00 … Total

Metcon (AMRAP – Reps)

AMRAP 7

10 yard Seal Walks (frisbee)

20 Air Squats

SCORE = # of Air Squats

Leave a Reply

Your email address will not be published.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