Tuesday – December 1, 2015

Posted: November 30, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Weightlifting

Use the same weight for all 3 sets on bench press

*Weight = 70% + 2.5lbs

Bench Press (3×5)

Bent Over Row (5×5)

Try to increase weight each set on the bent over rows

Metcon

Metcon (Time)

15-10-5

Floor Press @65% of 1RM Bench Press

Ring Dips

Strict Pull-Ups
Remix:

15-10-5

Floor Press <65%of 1RM

Modified Dips (Box or Band)

Assisted Pull-Ups or Ring Rows

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