Dumbbell Bench Press / Ring Row | WOD 9.1.19

Dumbbell Bench Press / Ring Row Superset

A1) Dumbbell Bench Press:
3 x 8

Use a “faster up-slower down” tempo. Heavier than last week. Last few reps should be tough!

A2) Ring Rows:
3 x 8 

Use a “faster up-slower down” tempo. Change the angle of the body, slow down the negative, and/or add a weighted vest to make these more challenging. False grip is also an option.

Post loads to comments.
Week 6 of 6

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Performance
AMRAP 3 Minutes:
6 Dumbbell Hang Clean Thrusters 50/35
3 Muscle-Ups

Rest 6 minutes and repeat. Aim for very challenging but repeatable efforts.

Fitness
AMRAP 3 Minutes:
6 DB Hang Clean Thrusters 40/25
4 Burpees
2 Chest-to-Bar Pull-Ups

Rest 6 minutes and repeat. Aim to minimize transition time between movements and for very challenging but repeatable efforts. The dumbbell load should be medium-heavy but unbroken. Modify the Chest-t0-Bars to Chin-over-Bar or Jumping Chest-to-Bar as needed. 

Post rounds, reps, and Rx to comments.

Was it a good idea to eat pizza while doing “Fight Gone Bad” last year? You’ll have to ask Coach David. There’s just ONE WEEK left to sign up for Fight Gone Bad 2019. This year participants will raise money for the Sunrise Movement, an incredible organization with an urgent mission that you should learn more about. Go HERE to get involved! 

Labor Day Schedule

We’ll be running on a modified schedule tomorrow for Labor Day. Here’s what’s happening:

8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit
8am to 1pm Open Gym-only Membership

Everything else is cancelled!

Pilates Cancelled Today

Today’s 12pm Pilates class is cancelled. Don’t forget that we offer Active Recovery at 11am!

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