Monday03062023
- crossfitquispamsis
- Mar 5, 2023
- 1 min read
Barbell Bench Press
Set 1 – 1 rep 95-97%
Set 2 – 8-10 reps @ 65-75%
Set 3 – 8-10 reps @ 65-75%
Set 4 – 8-10 reps @ 65-75%
Strength
2 alternating sets of:
_max strict unbroken pull-ups
_max oh squats from floor at 80%
WOD1
AMRAP in 7 minutes:
-6 Dumbbell Box Step-Overs 24/20 inches @ 50/35 lbs
-Front-Racked Double Kettlebell Walking Lunge
Steps 25 feet @ 50/35 lbs
-6 Devil's Presses @ 50/35 lbs-Dumbbell
Overhead Walking Lunge Steps 25 feet @ 50/35 lbs
WOD 2
E2MOM for 6 minutes (3 rounds):
Row 15/10 calories6 Burpee Box Jump-Overs 24/20 inches
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