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Components

Metcon

Bench Press

Metcon

Banded Tricep Extensions

Bench

Warm-up

Metcon (Time)

Happy Birthday Adam!!

Adams Bday Warmup:
35 Calories
8 Burpees
25 GHD Sit-ups

Strength

Bench Press ((21 Minutes) Details below)

Bench Press

13 Minutes to a heavy double then 3 x 2 @ that same load. Total of 4 sets of 2 @ the same load.

Metcon

Metcon (Time)

For time, 21-15-9 reps of:
Alternating Dumbell Snatches (50/30lbs) RX+ (70/40lbs)
Burpees to a 1' Target
GHD Sit-ups

Scales:
Scale GHD Sit-ups to (2x) Two count Bicycle Sit-ups

Accessory Work

Banded Tricep Extensions (2-3 Sets of Max Reps (rest as needed))

The key for a huge pump

If we have any remaining time, complete as many sets of max banded tricep extensions.

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, August 25, 2021

Male Clients

Pete
Mc Workman

6am CrossFit