THURSDAY 191017
“The Long Shot”
On the Concept2 Rower:
50 Strokes for Maximum Distance
Weighted Strict Pull-up, 5 Repetitions (or least amount of assistance possible)
30 Strokes for Maximum Distance
Weighted Strict Pull-up, 3 Repetitions
10 Strokes for Maximum Distance
Weighted Pull-up, 1RM
Rest as needed then,
Tempo Bench Press, 5,3,1 repetitions (7 – 10 second descent)
Note: On todays opening session, we are not going “for time.” Rather, your goal is maximum power-per-stroke to maximize the total distance traveled over the required repetitions (strokes). You want to achieve a “work to rest ration” of approximately 1 (work) to 2 (rest).
Strong Crew!
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Thursday Special Programs
- CrossFit Masters Class (10:30AM – 11:30AM)
- Bag Class (5:30PM – 6:15PM)
- Warrior Yoga (6:30PM – 7:15PM)
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