Monday, December 5


Monday, December 5

Tabata-Core-3 (No Measure)

2 rounds (30 on:10 off) High Plank Superman Hold V-Up Hollow Rock Hold

Bench Press (1 x 2)

-4 min running clock warm-up to your 70% Bench Press -Bench Press waveload of: 5,4,3,2,2,2,2,2 reps -Use 1 or 2 partners and keep moving quickly between your sets. -Your first set of 5 is going to be 75% 1RM Bench Press. With each set you'll increase the weight %5. -Check your percentages before your start -When you reach your 90-95% finish the remaining sets of 2's at the same weightt. Reps should be STRONG&CONSISTENT

CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)

15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24" / 20"

Cash Out - Optional

1Min ME Assault Bike (Calories)

1 minute Max Effort Calories

100 Double Unders (Time)

100 Du's for time.


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