Warm up: 400 m row/run; 10 pvc pass thrus, windmills, good mornings, ohs; 5 pull ups, 5 kte, 10 plyo push ups, 10 alt kb snatch, 10 ball slams
Mob: Jimmy Buffets, foam lats, wrist stretch
Skill Focus: Bench Press
Warm it up to 75% of your 1 rm and. . .
Bench Press 3 x 5 @ 75% (If you don’t have a 1rm to go off of warm up to a moderately challenging weight and use that for the 3 sets of 5)
Level 3
1 muscle-up complex (1 mu, 3 dips, 5 toes-to-rings/bar)
*alternate rings and bar every round – legs straight, toes pointed t2r
12 alt kb snatch 70#/53#
4RFT
Level 2
5 chest-to-bar pull-ups/pull-ups
5 toes-to-bar
12 alt kb snatch 53#/35#
6RFT
Level 1
5 banded pull-ups (3+ sec negatives)
5 t2b/k2e/knee raises
12 alt kb/db snatch
6RFT
Holiday Party: 7:00 pm tonight!
9:00 am
Thanks to Kelly from CF Push 511 in Baltimore for dropping in! Very nice to have you join us!
Mob: Jimmy Buffets, foam lats, wrist stretch
Skill Focus: Bench Press
Warm it up to 75% of your 1 rm and. . .
Bench Press 3 x 5 @ 75% (If you don’t have a 1rm to go off of warm up to a moderately challenging weight and use that for the 3 sets of 5)
Level 3
1 muscle-up complex (1 mu, 3 dips, 5 toes-to-rings/bar)
*alternate rings and bar every round – legs straight, toes pointed t2r
12 alt kb snatch 70#/53#
4RFT
Level 2
5 chest-to-bar pull-ups/pull-ups
5 toes-to-bar
12 alt kb snatch 53#/35#
6RFT
Level 1
5 banded pull-ups (3+ sec negatives)
5 t2b/k2e/knee raises
12 alt kb/db snatch
6RFT
Holiday Party: 7:00 pm tonight!
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Thanks to Kelly from CF Push 511 in Baltimore for dropping in! Very nice to have you join us!
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