Wednesday November 7, 2018 at Patriot

Patriot CrossFit – WOD

Strength/Skill

Gymnastics

Bench Press (10-10-10-10)

This is a de-load week for the bench press. We’ll resume the 5-3-1 next week. Start the first working set around 55% and build in weight on each set. End with a potential 10RM

Weighted Pull-ups (7-7-7-7)

Strict! Superset with bench press sets. Alternate between pull ups and chin ups. Do it weighted, or bodyweight, or assisted

Metcon (AMRAP – Reps)

5 Rounds

:30 amrap American KB Swings 70/53#

:30 rest

:30 amrap Double Unders

:30 rest

:30 amrap Muscle Up

:30 rest
*scale burpees for muscle ups

Metcon

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