8.23.22- Tues

SPEAKEASYCROSSFIT

STRENGTH

• Bent Over Row/ Banded Tricep press
  Alternating max effort sets of each movement starting with your bent over rows. Rest 2 minutes between sets, 3 sets each.
  **Bent over rows are with a prone grip on a barbell at a weight that allows for max effort sets in the range of 12-20 reps
  ** Banded tricep press downs are done with a band attached to the rig, with a resistance that allows for sets within the 15-25 rep range

METCON

• 6RFT:
  15/10 cal ABSOLUTE SPRINT on rower
  3 HEAVY deadlifts (75-85% of 1RM)
  Rest :60 between rounds

SPEAKEASYSWEAT

• 2 RFT:50 Cal Row

  50 Alt DB Snatch

  50′ OH Walking Lunge (L)

  50′ OH Walking Lunge (R)

• Afterparty

  Accumulate :90 L Hang