Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

3 Rounds:

7 Behind the Neck Strict Press

20 Second GHD Supine Hold

Into…

3 Sets 3 Dip Drives

https://www.youtube.com/watch?v=u2FIHSIhIhI&index=76&list=UUt9Dwc7NFFRuGaB3gJsBJQQ

*Build in weight

Push Press (Heavy Single)

On the 0:00… 5 Reps @ 50% last weeks 3-Rep PP

On the 1:30… 4 Reps @ 60% last weeks 3-Rep PP

On the 3:00… 3 Reps @ 70% last weeks 3-Rep PP

On the 4:30… 3 Reps @ 75% last weeks 3-Rep PP

On the 6:00… 2 Reps @ 80% last weeks 3-Rep PP

On the 7:30… 1 Rep @ 85% last weeks 3-Rep PP

Until the 15:00 on the clock, continue with singles and build to a heavy single for the day. It is not mandatory to stick to the “On the 90s” interval, but it can continue to be used.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (No Measure)

3 Giant Sets, resting 1:30 between:

30 Dumbbell Close Grip Floor Presses

30 Banded Pull-Aparts

30 Hollow Rocks

30 Banded Push Downs

Athlete’s choice on dumbbell weight and band tension, but we want to choose a weight/tension that allows for the first set to be unbroken. Repetition is what we are after here, not heavy loading. On the hollow rocks, today let’s count 1 repetition when the feet rise, and 1 repetition when the hands rise. In other words, if we just count the amount of times the toes point in the air, count 15 repetitions.