8
Feb
02/09/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
8 Minutes for Quality:
1:00 Bike
25′ DB Suitcase Carry (each side)
25′ DB Overhead Carry (each side)
10 DB Deadlifts
5 Inch Worms
Strength
Bench Press (1 Rep Max)
We will be spending 15:00 finding a 1RM on our bench press. Lets take our time building up to our heavy reps today. A good build up on our percentages today would be as follows:
[email protected] 50%
[email protected] 60%
[email protected] 70%
[email protected] 80%
[email protected] 85%
[email protected] 90%
[email protected] 100%
[email protected] 110%
Metcon
Kickstarter (AMRAP – Reps)
AMRAP 20:
30/24 Calorie Bike
30 Single Arm DB Clean and Jerk (50/35)
20 Toes 2 Bar
10 HSPUs