Strength
Work up to a heavy 3-rep Bench Press.
Then do 3 reps @ 80% EMOTM for 8 minutes.
Metcon
5 rounds of:
5 Deadlifts (275/185)
10 Burpee Box Jumps (24/20)
Post results to Wodify.
The Mid-Atlantic Hopper is THIS WEEKEND at CrossFit BWI and Team CFDV and Mary are competing! If you want to spectate, be sure to buy your passes in advance – they are $10 until Friday at noon or $20 at the door. Go here to purchase, and sign up in the box if you want to carpool down to Baltimore to cheer on our athletes. ALL DAY!
Thanks to Sheldon for today’s fly tunes!
Strength: Bench – 175×3 (skipped the EMOM)
Metcon: 7:38 rx (3 rounds took me 4:25)
Which one of the Y.N. Rich Kids do you like the best? I think the one with the glasses is my favorite.
The kid with glasses has the best verse by far. I’m gonna be blasting this all weekend at the Hopper. I’m gonna be so hyped up before each event. Snack…Snack…Snack…CRUNCH!
Had my first night of Barbell Club last night and it was a blast. Great programming and coaching from Zach. Pro tip: 20 seconds is a long time for a pull-up negative, bring a magazine and a snack.
Agree with Angela re: Zach and barbell club. I would like to add that Zach killed a bug that landed on my face with a vicious chalk and sweat forehand slap. Thanks Zach!
Bench: 95#, thanks Ryan for being a totally awesome bench buddy!
Metcon: 11:59 Rx. Burpee box jumps? The devil! We all want to see video of Herc doing it sub-5…that’s insane!!
Hahahaha Karl, I love that!