Tuesday, October 8th, 2019
Week’s Preview: Week 2/4
Wednesday: 2 Position Clean/Snatch + Strength Amrap
* We will do our best to program the CrossFit Open workouts for the next 5 Friday’s. Once the details are released on Thursday we will make that call each week dependent on equipment, time and space requirements.
Bench Press – Speed Sets
– Build in sets of 3s
– Tempo: 3 seconds down, fast up!
– Take 10 minutes, building to a working weight
Working Sets X 4: Perform every 90 seconds
Bench Press X max reps X 20 seconds
– Using working weight from Part A, no pace!
– Weight used should allow you to perform fast reps for 20 seconds unbroken.
3 Rounds: 3 1/2 minutes ON/ 90 Seconds OFF
Run 400 meters or Row 500 Meters
Finish round with max reps Sandbag over the shoulder
Finish round with max reps Kneeling Slam Balls
Finish round with max reps Knees to Elbows
– Optimize with Knees to chest or Ground Knees to Elbows
- Next Foundations: Starting Sunday, October 20th. Email Cara@defined.training to hold your spot!
- Book a “No Sweat” Intro session here to set up an in person meeting and tour with one of our head coaches!