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4.23.19 BUILD

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Crossfit Chowchilla – BUILD

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Metcon (Weight)

CYCLE 3/WEEK 3 OF 10/DAY 2

WARM-UP

EMOM x 6 (EZ)

Min 1 – :50 Crab Walk

Min 2- :50 Ski/Slam

Ball/Row

2 ROUNDS

:30 Scap Push-ups

2/2 TGU

MAIN

Bench Press

4 x 5 – 6

30×1

70 – 75% of 1RM

Rest 2:30

SECONDARY

FOR THE PUMP

21-15-9

Strict Pull-ups

15-12-9

Strict Chin-ups

-Rest 2:00-

Repeat if necessary!

ACCESSORY

3 Sets

5/5 Single Arm DB Bent

Over Rows @ 3111

-Rest 1:00 b/t Sets