Wednesday

CrossFit 190 – WOD

Strength

Bench Press (6×5)

EMOMx 6:

5 reps, increasing up to heavy but not max

WOD

Metcon (No Measure)

Week 4 Primer

“On The 2:00” x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

B) 15/12 Calorie Row, 25 Butterfly Sit-Ups

C) 15/12 Calorie Row, 7 Thrusters, 7 Box Jumps 24/20

Barbell – 95/65
The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. The aim is to refine our engine and movements patterns. Scale weight accordingly

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