Tuesday 11/12/19

CrossFit and Fearless – CrossFIT

Strength

Metcon (No Measure)

4 Rounds for Quality:

5 Strict Pull Ups

5/5 Dumbbell Push Press w/ 2 second negative
Pull Ups: Based on your skill level these can be done weighted, unweighted, or as negatives (which can also be weighted). If you cannot create a controlled negative yet, go to ring rows.

Push Press: These should be done single are. Use a challenging weight, and make sure the negative is slow and controlled, in the correct movement pattern.

Metcon

Metcon (3 Rounds for reps)

3 Rounds Each for Time:

12 Deadlifts @ 40% (Unbroken)

:40 Max Cal Row

2:00 Rest Between