Friday: 102116 (1-3)

Posted: October 20, 2016 in Gymnastic, MetCon, Strength
Tags: , , ,

Warm-up:

Strength: (Pick One) Work up to x2-6 @9 RPE
Back Squat:
Front Squat:

MetCon:
4 RFT:

1. 400m Run
2. Deadlift Assistance Exercise: (Pick One) Work up to x6-15 @8 RPE (Repeat)
Barbell Row:
Chinup:
Neutral-Grip Pullup:
Pullup:
Ring Row:
3. 5 reps (Above Strength Exercise) (Use Calculator below to determine weight to use)

Post time and load to comments:

spd-crossfit-calculator-metcon

Advertisements
Comments
  1. Paulo Santos says:

    Strength:
    Close-Grip Bench Press: 205×3 @10 RPE

    MetCon:
    4 RFT:

    400m Run
    4 Neutral Grip Pullup
    5 Close-Grip Bench Press @165#

    15:36 minutes

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s