CROSSFIT 23/07/2019

0. Warmup

A. Strength (00:15-00:35)

Speed Medium Grip Bench Press + Challenge Set: 6 x 3 @50% of 1RM Bench Press, every 60s.
– each set should be AFAP – both eccentric and concentric ROM
Then,
1 x Max Reps @50%

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

For time:
Buy in:
100 Double Unders
Then,
50 DB Renegade Rows (22,5, 35pds) (total reps)
50 KBS (24, 16)
50 Straight Leg Raises
50 DB Push Press (22,5, 35pds)
50 Burpees
„Cash-out“
100 Double Unders

C. Acessory

Banded Triceps Complex
– Supinated grip pushdown (medial head of triceps) x 90s Max Reps
– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Try to beat total reps from last week

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