Tuesday 1.9.18

Tuesday 1.9.18

Strength

A. 4 sets, superset all movements

A1. Seated Barbell Strict Press x10
Sit on a box or bench, use a barbell and strict press

A2. DB Row x10

A3. Strict Ring Dips x5-8 (men)/2-5 (women)

A4. Strict Pull Ups x5-8 (men)/3-8 (women)
For A3 and A4 – use bands only as a last resort. I’d prefer 2-3 negatives at each movement if you do not have pull ups or ring dips

Conditioning

CrossFit Games Open 11.3

5-Minute AMRAP of:
Squat Clean and jerk 165# / 110#

I encourage you to work hard at using the Rx weight (even if that means 1 rep/minute). It’s the nature of the opens that weights and movements get thrown at us and we rise to the call. HOWEVER, the top priority is always safety. If you are unsure of what weight to use, pick 80-90% of your 1RM. 

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