Workout 8.10.14

Nickname: Nom Nom

Main – CrossFit

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Warm-up

(No Measure)

EMOM for 6 Minutes:

8 C: Toes to Bar
P: Knees to Elbows
F: Knee Raises
+ 6-10 Burpees

Immediately take 4 Minutes to mobilize

Strength

Bench Press (3-3-2-2-1-1)

*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 rep @ 85%
*Set 4 – 2 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 100+%

Metcon

Metcon (Time)

3 Rounds for Time:

10 Thrusters
C: 135/95
P: 115/75
F: 95/55
15 Pullups
C: Butterfly, Kip, Strict
P: Negatives
F: Ring Rows
Run 400 Meters

Feature Video

Phil’s Journey For A Better Life