Wednesday 190130

I. General Warm-up


5 Empty Bar Strict Press + :10s hold on last rep

10 Hanging Scap Depressions

1 Perfect Stretch/side


II. Strength

Strict Press

1x3 @60% (buildup set)

1x3 @65% (buildup set)

1x3 @70% (buildup set)

1x Max reps @75%


III. Workout Of The Day

***Benchmark Series Workout-Compare to 181001***



For Time:

1000m Row

50 Thrusters @45

30 Pull-ups


Scale 1


For Time:

1000m Row

50 Thrusters @35

30 Jumping Pull-ups


Scale 2


For Time:

750m Row

50 Thrusters @25

30 Ring Rows





AMRAP strength sets this week at 75%. These will be tough, but make sure to be active and aware of your positions. Set up strong and maintain great technique. The set should be done if technique breaks down. This will be followed by our last test of Jackie, a classic Chipper workout. This should be pretty much all out from the beginning. There should be a little bit of pacing on the rower, then push it on the Thrusters and Pull-ups.


IV. Accessory, Recovery, Community

Banded shoulder extension


V. Supplemental Work


13 minute bike @ easy pace

Crossfit Enhance