Tues 8 -18 -15

Posted on Aug 17, 15

Warm Up

2 rounds

10 bottoms up kb press

20 close to wall ball throws

5 chest presses to wall from 10′

 

Skill

review bench press

 

WOD

Every 2:30 for 15 minutes Bench Press

Set 1: 3 @ 80%

Set 2: 2 @ 85%

Set 3 : 1 @ 90%

Set 4 : 3 @ 85%

Set 5 : 2 @ 90%

Set 6 : 1 @ 95%

 

After Party:

10 min AMRAP

100′ shuttle sprint ( 50′ out/ 50′ back)

12 alternating KB snatches (53/35)

6 ring dips (strict if possible)

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.