8/28/18 Training

CrossFit Newtown – CrossFit

9-8-18 Wedding WOD and Brunch for Coach Mike and Coach Bri at 9:30 am. All are welcome!

Open Gym with Coach Steve from 9-11 am on Sunday.

Labor Day WOD with Coach Stef on Monday. 9:30 class only.

Bench Press (45×5 55×5 65×5 75×3 85×2 95×1 100×1 new max x 1)

Metcon (AMRAP – Reps)

6 Minute AMRAP of

1-2-3-4-5-6-7 etc…

Strict Pull-ups

Cadence Push-ups off DB’s ***

Rest 3 Minutes

6 Minute AMRAP to continue where you left off.

***use hex db’s. Athlete’s elbows must break 90 degrees (chest does not have to hit ground) with a 1 second clear pause at the bottom and a 1 second clear pause at the top.

Rest 3 minutes

Assistance Work

Perform 60 single Arm DB Bench 30R and 30L.

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