fbpx

CrossFit Nauset – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

ON A 7:00 CLOCK…

2 ROUNDS

:45 Cardio @ Moderate Pace

10 Scap Pull-Ups

6/6 Single Arm Ring Rows

12 Banded Chest Fly

Into….

2 ROUNDS

:30 Cardio @ Hard Pace

10 Slow Banded Lat Pushdowns

10 Slow Banded Face Pulls

6 Hand Release Push-Ups

Strength

Bench Press (1×5 / 1×3 / 1×1+*)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Week 7 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

6 SETS

ON A 2:00 RUNNING CLOCK…

20/15 Cal AB | 25/20 Cal Row | 400m Run

Max Strict Pull-Ups in Time Remaining…*

-Rest 1:00 b/t Sets-

*NOT Unbroken

(Score is Total Reps)

Cool Down

Warm-up (No Measure)

Foam Roll Lats in Remaining Time