Friday, March 6, 2020

Hello all!

Hope you all are having a great week and are ready to enjoy the weekend.

First of all wanted to say good luck to our athletes competing at the Trinity Games this weekend at Court 6 CrossFit.

If you are free head on over either Saturday or Sunday and check it out and cheer on our athletes as they battle it out over the weekend!

Athletics - 6/12/430/530

Strength

Back on the ol’ strength train with our Bench Press

Bench Press - 15 minutes to hit the following sets:

5 Warmup Bench Press

5 Deep Ring Rows

5 Bench Press

5 Deep Ring Rows

5 Bench Press

5 Deep Ring Rows

5 Bench Press

5 Deep Ring Rows

ME Reps Bench Press

For example I would hit 45, 135, 155, and 175 for my first 4 sets and then I would hit about 5-10lbs more (185lbs) than what I hit for my 10 rep bench press two weeks ago and try to be in that 5-9 rep range. It will be those last 1 to 2 reps that will bring out your muscular stamina and endurance this week. Dig In.

We also want to see you balancing out that upper body strength with some ring row work in between each set.

Conditioning

‘Tuff Stuff’

14 minute AMRAP

Alternate Rounds with your Partner

4 MU’s or 6 C2B/Pullups/Ring Rows + 6 Pushups

8 Burpee Box Jump Overs (30/24”) (24/20”) (20/12”)

- Team 782