Wednesday 8/1/18

Announcements

Reminder: Wednesday August 1st 5:30 am moves to 5:15 am and 6 am moves to 6:15 am. Noon class resumes to every week day.
Monday Motivation: “Not everything that is faced can be changed. But nothing can be changed until it is faced”

CrossFit First Creek – CrossFit

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Weightlifting

Bench Press (4×4)

3131 Count.

3 sec eccentric, 1 sec pause, 3 sec concentric, 1 sec pause at the top.

Lots of time under tension here. Aiming percentage is 70% for all 4 sets. The concentric phase will be the toughest.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

5 Deadlift (185/105)

10 Wallballs (20/14)

-Rest 2:00-

5 minute AMRAP

5 Deadlift (185/105)

10/8 cal bike sprint
RX+

5 Deadlift (225/135)

15 Wallballs (30/20)

5 Deadlift 225/135

15/10 Cal bike sprint

Score total rounds and reps completed for both sections.