CROSSFIT 18/06/2019

A. Strength (00:15-00:35)
Today are performing a superset of shoulder width bench press and inverted rows. The purpose is to train the triceps, biceps, and back.

1a)
Medium Grip Bench Press: 8-8-6-6-4-4 Rest 45s.
– adding weight each set
– Beginner: 6 x 6

1b)
Inverted Rows: 6 x 10 Rest 45s. (barbell in rack)
– 1st 3 sets – pronated grip
– Last 3 sets – supinated grip

B. Conditioning (00:35-00:55)

”Open WOD 12.1”
AMRAP 7:
Burpees

Note: partner up to have a judge who counts your reps, and set yourself a target for every minute you want to hit, top games athletes got around 140 reps

C. Accessory

Alternating DB Curls: 3 x 10 each arm Rest 60s between sets

3 Comments

  • Lukas

    16. Juni 2019 @ 21:32

    Geil, burpees!

    • Flo

      17. Juni 2019 @ 12:25

      Zählst du meine Reps ? 10 Finger hast ja 😉

      • Lukas

        18. Juni 2019 @ 6:47

        11 😉

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