CrossFit 416 Daily – Wednesday, December 13th

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CrossFit 416 Daily – Wednesday, December 13th

Strength

Floor Press

Fitness:

1a) Speed Floor Press: 6 x 4 same weight across (+5lb from last week)

1b) Banded Pull apart 6 x 10-15 controlled banded pull aparts

Performance:

1a) Speed Floor Press: 9 x 3 every 60 seconds (+5lb from last weeks 3RM or a moderate weight 6/10)

1b) Banded Pull apart 6 x 10-15 controlled banded pull aparts

 

WOD

Every 4 minutes for 5 rounds

10 x Chest to Bar Pull-Ups

10 x Front Squats (135/95)

10 x Push Press (135/95)

 

Cool Down

1:00 min Banded lat stretch (Right/Left)

1:00 min Active hip flexor stretch (Right/Left)


Olympic Lifting and the Recreational Athlete

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