CrossFit WOD, November 19, 2018

Max PumpInspiration”Courage is resistance to fear, mastery of fear, not absence of fear.”
-Mark TwainWarm-upWarm-upI. 12/10 Calories
8 Pushups as slow as possible
12/10 Calories
8 Ring Rows as slow as possible
12/10 Calories
8 Front Squats as slow as possible
II. Coach led Bench Press practice
-setup- scapulas down and back
-forearms vertical throughout
-drive off chest- pressing back into bench
*perform 2×10 w empty bar
III. 10 minutes to practice and progress each movement to working load/level for todays metcon.MetconMetcon (AMRAP – Reps)3 Rounds for max reps
Bench Press 95/65
Front Squat (from floor) 95/65
Strict Pull-ups
*rest as needed between movements/rounds.Scaling: there is no time component to todays WOD ala “Lynne.” Score the total reps you complete throughout the 3 rounds. scale the weight as needed so you can complete about 10 reps when fresh. Use spotters for bench. Add bands for assistance for pullups, or you may perform ring rows at a level that you can complete 10 reps when fresh.Metcon (AMRAP – Reps)3 Rounds for max reps
Bench Press 155/95
Front Squat (from floor) 155/95
Strict Pull-ups
*rest as needed between movements/rounds.Scaling: there is no time component to todays WOD ala “Lynne.” Score the total reps you complete throughout the 3 rounds. scale the weight as needed so you can complete about 10 reps when fresh. Use spotters for bench. Add bands for assistance for pullups, or you may perform ring rows at a level that you can complete 10 reps when fresh.NewsThanksgiving Schedule
11/22: 9am only
11/23: 430pm Shred and 530pm CrossFit only
11/24: 8am TFA Thanksgiving Football @ Rising Park

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