12.02.2015

CrossFit Bridgemill – CrossFit

The weightlifting had to been done in a superset.

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Warm-up

Weightlifting

Bent Over Row (3×10)

Quality reps people. That means no chicken wings. Touch the chest and fully extedned arms.

Bottoms up Kettlebell Press (3×5)

Go light and focus on keeping your core tight. Bottoms-up presses teach the body how to stabilize and force the shoulder to find the most stable pathway. These benefits can greatly help your other presses.

https://www.youtube.com/watch?v=Piq0LD1M0K4

Metcon

Crossfit Mainsite Drop & OH Squat (Time)

21-15-9

Deadlift Overhand Grip Only (205/135)

OHS (115/65) – NO RACK

Rx+: Deadlifts: M-225 W-155 ; OHS: M- 135 W-95
Sam Briggs killing the same workout!

https://www.youtube.com/watch?v=t3d1pCkEqzE

Cash Out

Inverted Strict Bar Rows (1xMax Set)

Feet must be raised. Chest must touch bar every rep for Rx.

https://www.youtube.com/watch?v=dvkIaarnf0g