cycle 3 week 9 day 3

26.2 CrossFit – CrossFit

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Bench Press (5 x 4 @ 70%)

speed bench. move bar with speed and short rest periods :30

Feet elevated ring rows (3 x 10-15 reps)

place feet on top of bench

maintain neutral spine and perform ring row
scaled = normal ring row. aiming for desire rep range

Metcon (Time)

EMOM x 10

double-unders x 30

Push-ups x 10
athlete should get at less :20 break each round. If not scale accordingly. The goal is to maintain high intensity each round not pacing. working on improving lactate threshold