Day 19 Nutrition Challenge!
Warm-Up
Coach’s choice
WOD prep
Prep the bench press and stone to shoulder.
WOD
Follow the Yellow Brick Road
EMOM for 30 Minutes (Partner with similar strengths if possible)
Minute 1 – 30 secs max reps bench press @ BW. controlled tempo, no bouncing.
Minute 2 – 30 secs max reps stone to shoulder @ 0.75 x BW (shoot for 3 to 5 reps in 30 seconds)
Minute 3 – Rest and spot the bench press.
*Scale loads as needed.
*Score is total bench press and total stone to shoulder.
Post WOD
Lax ball hip flexors
CFS Brief:
Day 19 Nutrition Challenge!
CrossFit Opens start in 33 days!
Follow the Yellow Brick Road (with Dorothy): Bench 64 Total Reps at 85# (82% BW) | Stones 29 TotalReps at 65# (62% BW)
Bench by Round: 7,6,6,6,6,6,6,6,5,5
Stone by Round: 3,3,2,3,3,3,3,3,3,3
Thanks John! This was fun one!
You and Becca rocked those sunglasses on the bench press!
They worked really well and made me feel kind of cool 😎
Bench 82 reps (85#)
Stone 46 (65#)
Nice work!!!