Wednesday, December 6th
Strength: If you were here last Wednesday try to add 5-10# to the weight used but still maintain bar-speed on each set. Make sure elbows stay tucked in. The intent here is lockout strength trained for dynamic effort (speed).
Metcon: The goal of todays Metcon is to sustain a 85-90% pace for each set. All rounds barbell work should be fast and completed UB. Choose a weight that will challenge you to dig in to complete all 10 front squats and 10 push presses without dropping the bar. You should have at least 90s of rest after each set.
Strength
Speed Floor Press:
9 x 3, every 60s @65% of Last weeks 3RM or a moderate weight.
– Pause for a 1 count on each rep.
– Change Grip every 3 sets ie. close, medium then wide.
WOD
Every 4:00 x 5 Sets:
10 Pull-ups
10 Front Squats (135, 95)
10 Push Press (135, 95)
Rx+: (C2B Pull-ups)
L3: (Barbell Pull-Ups) (115, 75)
L2: (Jumping Pull Ups) (95, 65)
L1: (10 Ring Row per round) (65, 35)