Here’s what to expect this week:
Monday – Upper body strength, interval conditioning
Tuesday – Row/thruster/pull-up conditioning, lower body unilateral strength
Wednesday – Classic CrossFit AMRAP, upper body accessory
Thursday – Monster Mash
Friday – Front squat 5×5, EMOM conditioning
Saturday – Partner WOD
Enjoy! And please send any questions or comments on the programming to quinn at undefeatedcrossfit dot com.
~ Coach Quinn
E3 x 4 sets:
DB Chest Press x 5 @ 20X1 tempo
Bent Over Supinated-grip Barbell Row x 5 @ 20X1 tempo
KB Trunk Side Bends x 10/side @ 20X1 tempo
*Complete all three exercises within the 3 minute window, resting as needed. Repeat for 4 total sets. The chest press and bent over row should be getting very heavy. Compare to Tuesday, November 13, 2018.
4 rounds, each for time:
15/10 cal Assault Bike
10 Toes to Bar
Rest approximately 2 minutes between rounds.