3
Weightlifting
20 minutes to complete
Double DB Bench Press (4×10)
*Build to a moderate weight and stay the same or build across all sets.
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Superset With
Standing Tricep Extension w/ band (Weight)
Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body.
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
This is a newer crosfit girls WOD. C&J should be completed unbroken. Please note, this is a faster WOD. TC 10 minutes.