Strength
a) Push Press – 5×5 @ 80%+ (try to hit heaviest set on #4)
b) Good Mornings – 5×10 (try to work up to 2 heavy sets)
—Superset a/b every 3 minutes. Use same barbell & adjust weight
Conditioning
For Time
10 Muscle-ups or 20 C2B Pull-ups
100 Air Squats
10 Muscle-ups or 20 C2B Pull-ups
100/75 Cal Row
WOD Notes: Today is the first day of the CAP (CrossFit Affiliate Programming). We will try to follow this for at least 2 weeks (even though I mentioned in email that we would do the entire month of Sept). Goal is 10-15 minutes on this WOD. Should be able to finish row in under 6 minutes. C2B sub = chin over bar or banded pu. Do not scale reps on this WOD!
Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Sets
b) Banded Tricep Extensions – 4×20-25