Workout 03/05/21


Banded bench press 

3×3 narrow grip

3×3 regular grip

3×3 wide grip

– @70% 1RM bench press

– Rest 30” between sets 

1×8 wide grip top set (no bands)

-70% 1RM on bar, will add 5lb each week made


Week 4


“CrossFit Open 20.5”

For Time:

40 ring muscle ups

80 cal row

120 wallballs 20/14

-partition workout however you decide.

Power Hour:

“Filthy Fifty”

50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (1/.75 pood)

50 Walking Lunge Steps

50 Knees-to-Elbows

50 Push Presses (45/35 lb)

50 Back Extensions

50 Wall Ball Shots (20/14 lb)

50 Burpees

50 Double-Unders


3×16 Alt DB bench press(one static one dynamic)

3×10-12 barbell bent over row

3×8-12 wide grip strict pull ups

3×15 tall kneeling tempo DB push press(51X1)   

4×20 Alt SL V ups

4xME earthquake bar shoulder press


For Time:


30 cal ski 

15 GHD sit ups

15 toes to ring

40’ HS walk 

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