CrossFit 416 Daily – Wednesday, December 6th

Strength

Floor Press

Fitness:

1a) Speed Floor Press: 6 x 4 same weight across (6/10)

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

 

Performance:

1a) Speed Floor Press: 9 x 3 every 60 sseconds @60% from last weeks 3 rep max or a moderate weight (6/10)

– Pause 1 second on each rep

– Change grip every 2 sets (ie. Close, medium, wide, close

– Take 3-4 sets to build to working weight

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

 

WOD

“CP”

For time:

30 Curtis P’s

*1 Power Clean + 1 Front Rack Forward Lunge ea + 1 Push Press (135/95)

*10 min timecap

 

Cool Down

3 rounds of

25 x Face pull-aparts

25 x Single arm banded push down

10 x Pallof Press

*rest as needed


Versatility and Efficiency of Sled Training

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