Thursday November 29, 2018

Patriot CrossFit – WOD

Bench Press (5@55% – 5@65% – 3@75% – 3@ 85% – 1+@95%)

*calculations are based

on 90% of your 1RM

*When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout

*try to get 1 or 2 more reps from the previous 1+ set we did a few weeks back

Inverted Ring Rows (5×10)

Once you’ve completed all your bench sets you can begin on the rows.

Make these challenging, whether your feet are on the ground and your body is at an angle, or put your feet on a box and have your body parellel to the floor.

Metcon (AMRAP – Reps)

4 Rounds

1:00 Cal Bike

1:00 Russain KB Swings 70/53#

1:00 Toes to Bar

1:00 Box Jump

1:00 Rest

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