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| CrossFit Options |
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| WODs |
WODs
 | Mon, Jul 31 2023 |  |
| Chalk FBA 20230731 | Crossfit SoCo 3-position Snatch Complex | PP Abs Day 1 | 20230731 MetCon |
Chalk FBA 20230731(Weight) Back Squat Build to the heaviest set of 5 you can with an RPE of 9 (This should take 3-4 total sets) Rest 2-3min. between sets then; BackSquat - 10 reps @ 90% heavy 5 ------------------- Standing Barbell Strict Press (4x6 ) Rest 2-3min. between sets RPE: 8 ------------------- DB Incline Bench Press (3x12) Rest 1-2min. between sets RPE: 9 ------------------- Nordic Hamstring Curl (3x8-10) Rest 1-2min. between sets RPE: 8 *You may sub this out for a seated hamstring curl machine if you have access to one! ------------------- Weighted Chin-Up Build to a 5 rep max (Should take around 3 total sets) Rest 1-2min. between sets ------------------- Chin-Ups Under hang grip Now, on this set, complete as many as possible unbroken! I am excited to see these scores today! This should be done 1-2 minutes after your 5 rep max above. ------------------- Barbell Bicep Curl (3x10) Rest 1-2min. between sets RPE: 9 ------------------- Barbell Ab Rollout (3x8-10) Rest 1-2min. between sets RPE: 9
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