CrossFit – Mon, Aug 5
Warm-up
Strength
Strict Press (6×3)
3 strict press every 2 minutes for 6 sets (On the 0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
*Building to 75% to 80% for final set of 3
Metcon
Frosted Flakes (Time)
For Time:
1,000 Meter Run
50 Pull-ups
30 Power Cleans (155/105)
Time Cap: 18 Minutes
Rx+ (25 BMU + 185#/125# Power Cleans)
Accessory
Metcon (Checkmark)
Gun Show
3-5 Sets For Quality:
16 Dumbbell Bench Press
16 Alternating Seated Dumbbell Hammer Curls*
* Rest As Needed Between Sets
* 8 Reps Each Side
General Flow
CT Barbell Flow :15 – :20 each
Specific Warm-up
Pull ups
Strict Press