12.1

 In WOD

Announcements

***GYMNASTICS*** THIS THURSDAY @ 6:30PM

CrossFit Love – CrossFit

Carry Me (No Measure)

Work :30 Rest :15

Single Arm Farmers R

Single Arm Farmers L

Single Arm Front Rack R

SA FR L

SA OH R

SA OH L

Bottoms up 90/90 R

Bottoms up 90/90 L

KB/DB Supine Screw driver R

KB/DB Supine Screw driver L

In Close Bench Press (4×4 @ 4s eccentric 2s pause @ 70-80%)

Superset with 4 x 8 Single Arm Row with 3s pause – elbow at midline

Push Pull SZN (AMRAP – Rounds and Reps)

3 x 15 Push Ups

3×5 Pull Ups

Set 1 = plate (depth)

Set 2 = banded

Set 3 = 3s eccentric

Keep it prideful, peeps.

Check ego, use bar in rack or concentric on knees.

Scale by decreasing amount of reps

All sets are unbroken

Scale Pull-ups with negative or partner assisted

(A puppy dies everytime you arch your back or neck during a push-up) (I’m always watching)

4 RDS (AMRAP – Rounds)

8 Minute EMOM

Min1: 8 Burpee Box Jump Overs (cut all work at :45 if reps left)

Min 2: 16 Alt. DB Snatches @ 50/35

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