BEEEEEEEEEEEEEEEENNNNNNNCHHH

BEEEEEEEEEEEEEEEENNNNNNNCHHH

PSKC CrossFit – CrossFit

Weightlifting

1a: Bench Press (6 x 1 @ 90%)

There is NO all out set today.

1b: Bench Press (1RM)

Only complete this section (i.e. find 1RM) if you’re signed up for the Hunger Wods as this is the weekly workout. Also, you MUST PAUSE FOR 1 SEC on your chest before pressing.

Accessory

2: Bent Over Row (3 x 8)

Climb in weight each set.

Metcon

3: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

Rx:

– 10 Calorie Row/Ski

– 10 Push Jerks (135/95)

– 10 Pull Ups

*Mod 2*

– 10 Calorie Row/Ski

– 10 Push Jerks (95/65)

– 10 Jumping Pull Ups

*Mod 1*

– 10 Calorie Row/Ski

– 10 Push Jerks (65/45)

– 10 Ring Rows

No Comments

Post A Comment
Follow

Get every new post delivered to your Inbox

Join other followers: