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Thursday Couplet!

Strength: 3x5 strict press

  • build to your working weight.

  • If you do not have capability to go heavy enough do tempo presses (4 count up) and possibly increase the reps.


Met Con: 21-15-9-9-15-21

Push presses 21@95, 15@115, 9@135

Pull-ups

  • sub bent over rows or one arm rows if you cannot do pull-ups


Warmup: 3 rds

10 front raises

10 planking shoulder taps

10 bent rows


Mobility: lat, chest, overhead wall


7am zoom!

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

 
 
 

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7 Comments


deroh0
deroh0
May 01, 2020

Strict- 95,115,135# Metcon- 18:38 Loved the metcon but my hip didn’t

Like

Anthony Sattler
Anthony Sattler
Apr 30, 2020

20min 51sec Push Press Pull up 21-15-9-9-15-21 95lb-115lb -135lb - 135-115-95

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CrossFit Ardor
CrossFit Ardor
Apr 30, 2020

Rebecca trying to workout


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kcb981
Apr 30, 2020

Raining of course so I didn’t use it. But my arms were tired from holding it up yesterday while it got installed. Lolol. I did try it yesterday. Just what I needed

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CrossFit Ardor
CrossFit Ardor
Apr 30, 2020

How’d the pull-up bar work?

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