8
Nov
Thursday, November 9, 2017
VOD
But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the Lord.”
CrossFit/SN- Gym. Skillz Capacity Training Week3/3
Thursday, November 9, 2017
Warm Up
A) Warm Up
EMOM12 (4 sets)
Min 1: 10 Ring Rows + 5 Push-ups
Min 2: 10 Feet Together Squats + 10 Toes Touches
Min 3: 45 Second Plank hold
B) Strength/Skill
PULL UPS (C2B) OTM 10
Choose between 4-10 reps (10 reps will be 100 pull ups)
***LAST week of this progression***
*Score the reps you Complete each round (note the round/reps you start to lose form)
**Goal is to have perfect reps each round for 10 rounds (you may get off rhythm in later rounds but perfect rhythm reps are the goal)
***Add one – two reps from last week assuming your form was perfect.
Otherwise continue with your given reps to perfect from.
Otherwise continue with your given reps to perfect from.
Strength
C1) Single Arm DB Press
8-10 reps @ 3030 tempo
(3 sec negative + 3 sec press w/ no pauses btw)
*Choose a weight that allows for this tempo and reps to be completed. Your shoulders and strength gains with thank you! 🙂
Rest 1 min
(3 sec negative + 3 sec press w/ no pauses btw)
*Choose a weight that allows for this tempo and reps to be completed. Your shoulders and strength gains with thank you! 🙂
Rest 1 min
C2) Pendlay Rows (Barbell)
for 5 heavy reps
Rest 1 min
x 4 sets each*Hopefully u can add weight to this tempo Rx today!
x 4 sets each*Hopefully u can add weight to this tempo Rx today!