Thursday 09.27.18 - CrossFit

A. Shoulder Press 4-3-2-4-3-2

Within 15 minutes:
Shoulder Press
– Set 1 – 4 reps
– Set 2 – 3 reps
– Set 3 – 2 reps
– Set 4 – 4 reps
– Set 5 – 3 reps
– Set 6 – 2 reps
Rest as needed

Wave loading try for heavier than last week.

B. 10 minute AMRAP of Chest-to-Bar Pull-Ups, Handstand Push-Ups, and GHD Sit-Ups

As Many Rounds and Reps as possible in 10 minutes:
– 5 Chest-to-Bar Pull-Ups
– 7 Handstand Push-Ups
– 9 GHD Sit-Ups

Full ROM and proficiency is required for GHD situps in this workout. Scale to V-ups or WTD Russian Twists if necessary.

C. Alternating Sets: Barbell Drag Curl, Dumbbell Bicep Curl Hold, Row

3 sets, for quality, of:
C1. 15 Barbell Drag Curls3 Rounds:
Not For Time
15 Barbell Drag Curls
30m 90 degree Bicep Plate Walk
75m Bicep Curl Row Dampener 10
-Rest as neededC2. Dumbbell Bicep Curl Hold @ 20/10 kg3 Rounds:
Not For Time
15 Barbell Drag Curls
30m 90 degree Bicep Plate Walk
75m Bicep Curl Row Dampener 10
-Rest as neededC3. Row 75 meters View on WodUp

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