Workout of the Day
Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 8-12+ reps leaving 0-1 reps in reserve. Below is an example of what your warm-up sets should look like prior to your AMRAP.
If you did not perform the prior two weeks presses work up to a heavy set of 8.
Target weight: 105lbs
Every 4:00 for 4 sets:
15 DB Bench Presses
Perform the 15 reps on the bench press unbroken and work up to a challenging weight. The row should take :45-1:00 and feel like a repeatable 85%-90% effort.
CrossFit Group Class Programming Template (WK3/9)
Coach Steph reviewing hip thrusts with our Saturday Short Circuit class
What is a good 250m Row time?
This website shows you beginner through world record row times for different distances. They’re categorized by age and gender as well. While today’s efforts are not PR attempts and rather should be repeatable intervals, it still can be interesting to see how you stack up on this classic sprint distance.