Friday – 1/19/18
Warm-up
Quadruped Y Hold (straight midline, tight abs, thumbs up) 15sec hold/side x 4/side alternating reps
Prone T’s from bench x 20 reps (every 5th rep hold for 5sec)
Prone W’s w/ pinky’s towards ceiling x 20 reps (every 5th rep hold for 5sec)
Side lying External Rotations x 30 reps w/ 2.5-5lb plate
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Bench Press Warm-up
Workout
A. Every 3 minutes, for 15 minutes (5 sets):
Bench Press w/ pause x 3 reps
*Once you have found your 3-RM, then perform the following…
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Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ (-)10 to 15 lbs off today’s last set
B. “CrossFit OPEN 18.0”
21-15-9
DB Snatch (50/35lb)
Burpees of DB