6.22

CrossFit Love – CrossFit

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“We leave something of ourselves behind when we leave a place, we stay there, even though we go away.”

Bench Prep (No Measure)

Scap CARs x 10 each direction

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2 RDS

20 Band pull apart Low back against the wall

4 90/90 Hip Switch with bottoms up KB at 90/90 each arm

5 Box Dips with 5s eccentric and 5s pause – SHOULDERS IN GOOD POSITION – USE FEET TO ASSIST IF UNABLE TO SUPPORT BODY WEIGHT

Bench Press (6 x 3 @ estimated 70% 1 RM FOR SPEED )

this does not mean bang the bar off of your chest

Should be RPE 6 – how explosive can you be?

Superset with Max Distance chest pass from Tall kneel – rock back and fire – use 30/20

Do you have any tape? (AMRAP – Rounds)

3 Rounds

12 Barbell Curls

:30 Plank in bottom push up position (chest a few inches off ground, elbows in)

12 DB Floor Flies (elbows slightly bent) *hug the tree

Jennie Eber, WE WILL MISS YOU! (AMRAP – Reps)

7 Minute AMRAP

3-6-9-12-15

Power Snatch @ 75/55

Ab Mat Sit up

Rx+ = 95/65