Thursday 09.06.18 - CrossFit

A. Alternating Sets: Close Grip Bench Press, Weighted Pull-Up

4 sets, starting a set every 4 minutes, of:
A1. 6 Close Grip Bench Presses
4 Close Grip Bench Presses
2 Close Grip Bench Presses
6 Close Grip Bench Presses
The superset will be on a 4 minute timer for 4 sets.

Last set of 6 must be heavier than first set.A2. 4 Weighted Pull-Ups

B. 3 Rounds For Time of Push Presses and Wall Ball Shots

3 Rounds for Time:
– 30 Push Presses @ 52.5/35 kg
– 30 Wall Ball Shots @ 9/6 kg

Loading: Need to be able to to the FIRST round unbroken for BOTH movements. You dont have to in the workout, but you SHOULD be able to no question.

Times:
Fast: Between 8-10 minutes
Goal: Sub 11 minutes

Check Jan 11th for previous scores. View on WodUp

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