Thurs, 11 May Strength Upper

Announcements

Coach Nick is moving the end of the month and we are throwing him a “Nick Bro Tank” WOD Weds, 24th 6pm and Taco Bar after wod. Come throw down with him to send him off in style.

CrossFit Low Oxygen – Strength AM

Warm-up

Warm-up (No Measure)

3 sets: 30 Sec Plank Hold

1 min wrist warm up each hand

20 Banded Pass throughs

20 Banded pull aparts

30 Sec Handstand Hold

20 Deficit Negative Handstands

Weightlifting

A: Incline Dumbbell Press (4×6)

B: Single Arm Dumbell Press (3×8)

C: Max Reps Bench @55% BW

if hit more than 40 reps next week go to 60%BW

D: Strict Press Straight Weight Top Set

1×8 add #5 each week

when max out go to PP

E: chest supported db rows (3×8 2 sec pause)

F): Metcon (No Measure)

4 rounds:paralets

20 sec L sit hold

10 Shoot throughs

1 min rest

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