Friday 190412

WHITEBOARD BRIEF

– Strength: We are finding a 3RM close grip chin up. Rest 2 minutes between attempts. If unable to complete with weight, complete 6 sets of 3 reps with 90-seconds rest between sets with bodyweight. Scaling today will be 5 sets of 5 partner assisted close grip chin-ups.
– Metcon: You will complete these reps as fast as possible while maintaining proper form. You should be able to perform large sets of each movement without hitting failure. We’ll review all of the movements in our warm-up today.

STRENGTH

Weighted Close Grip Chin-up: 3RM. Rest 2:00
– L3: Bodyweight 6 x 3. Rest 90s.
– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.

METCON

AFAP, but not for time:
21-15-9
DB Hang Power Cleans (50, 35)
Push-ups on Dumbbells
Then,
21-15-9
DB Floor Press (50, 35) (Neutral Grip)
*50 Banded pull-aparts after each set (pronated grip)

L3: (45, 30)
L2: (35, 25) (Box Push-ups)
L1: (25, 20) (Box Push-ups)
22:00 Time Cap on this work

EXTRA CREDIT

World’s Greatest Stretch x 30s each pose

By |2019-04-04T12:21:53+00:00April 11th, 2019|Workout of the Day|