CrossFit First Creek – CrossFit
Weightlifting
Bench Press (6 sets of 4 @ 65-70% (maintenance) )
1 set of bench press every 2:00
**superset b/t sets of bench press**
Complex of:
1 toes to bar
1 pullup
4 sets w/o coming off rig
This is designed for you to dial in your kip and body awareness. If you don’t have toes to bar into a pullup without swinging all over the place, do 10 kip swings to really dial in the kip and master the basics.
Metcon
Metcon (Time)
Sprint metcon: light and fast w/ partner
9-12-15-12-9
Row calories
Burpee over bar
Power snatch (75/55)
*partner 1 complete 9 cals, burpees, & snatch – then partner 2 completes the round*
**women’s calories 6-9-12-9-6**
RX+ 95/65 barbell
20 minute cap
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