18
Sep
Deadlift Society/Max Effort
CrossFit Reality – Power Lifting
Warm-up
1000 meter row
Banded Push ups 1 round of ME
Banded Tri-push downs 1 round of ME
Crossfit Symmetry 1 round-Activation
Weightlifting
Close Grip Bench Press (EST 1 rep Max)
Skill Work
French Press (2×12 @ 25% of bench max)
Pull-ups (Strict 4xME)
First set-try and beat last pull-ups first set
Flat Tate Press (Heavy-4×6)
Shoulder Shrugs (Heavy 3xME)
Remember the row motion