Friday 190419

WHITEBOARD BRIEF

– Strength: Work up to a 1RM strict press. Aim for 5# over previous 1 RM. Rest 2 minutes between heavy singles.
– Metcon: This month we have been focusing on strict movements. Today we will perform the benchmark workout ”Cindy” with strict pull-ups. This will be a 20-minute AMRAP of strict pull ups, push ups, and air squats. A good goal is to hit half the number of rounds you completed during regular ”Cindy”

STRENGTH

1) Shoulder Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM.
– Beginner: Perform 6 x 4, working on technique and adding weight if form permits.
2) Strict Pull-up Warm-up x 2 sets of 3. Rest 60s.

METCON

”Strict Cindy”
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows) (Box Push-ups)

EXTRA CREDIT

KB Windmill: 3 x 6 ea. Rest 30s.

By |2019-04-11T12:33:24+00:00April 18th, 2019|Workout of the Day|