Wednesday, 6-29-16
Strength: Bench Press 6X4 Increasing weight
10-9-8-7-6-5-4-3-2-1
DEAD LIFTS 245#/155#
WALL BALLS
200M RUN
Strength: Bench Press 6X4 Increasing weight
10-9-8-7-6-5-4-3-2-1
DEAD LIFTS 245#/155#
WALL BALLS
200M RUN
60/45 Cal Row 45 wall Balls 20/14 15 MU ( 15 C2B and 15 Dips or 20 Pull Ups and 15 Dips) 48/36 Cal Row 36 Wall Balls 12 MU (12 C2B and 12 Dips or 18 Pull Ups and 12 Dips) 36/27 Cal Row 27 Wall Balls 9 MU (9 C2B and 9 Dips…
11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work
Hero Wod “Small” 3 RFT 1000 meter Row 50 Burpees 50 Box Jumps 24/20 800 meter Run
Strength/Skill – EMOM – 5 mins 10 (ADV) T2B 7 (INT) 4 (BEG) 7 RFT 7 C&J 115/85 7 Burpee Box Jumps 24/20 – -On the new freshly painted green and black CrossFit Krypto Boxes (stickers on their way)
Stan Wong 5K Saturday May 21st…Gym will be closed. Wear appropriate shin protection for rope climbs….no shin protection = no rope climbs. Strength- E2MOM for 10 min 5×5 Strict Press 75% of 1 RM For Time- 5 Rope Climbs then.. 3 RFT 5 Bar Muscle Up 15 KBS 53/35
Skill- Deficit HSPU/ HSPU/ Strict HSPU… WOD- 3 RFT: 400m Run 30 Wall Ball 20/14 20 C2B Pull Up 10 Sq. Snatch 135/95