Monday, 2-18-13
Strength/Skill – Reverse Close Grip Bench Press 5@65%, 5@70%, 5@75%, 5@80% NO 1 REP Maxes!!!
For Time:
Five rounds of:
155/115 pound Deadlift, 12 reps
155/115 pound Hang power clean, 9 reps
155/115 pound Push jerk, 6 reps
Strength/Skill – Reverse Close Grip Bench Press 5@65%, 5@70%, 5@75%, 5@80% NO 1 REP Maxes!!!
For Time:
Five rounds of:
155/115 pound Deadlift, 12 reps
155/115 pound Hang power clean, 9 reps
155/115 pound Push jerk, 6 reps
Strength/Skill: Back Squat: 50%x5, 60%x5, 65%x5, 70%x5, 65%x5 – rest 90 sec between sets Three rounds for time of: 10 Strict handstand push-ups 15 Strict ring dips 20 Strict push-ups 25 Strict pull-ups
Yoga @ 7PM tonight. “CrossFit Total” Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 *The First Attempt Would Be A Weight You Know You Can Do For A Heavy Set Of Three. The Second Attempt Would Be A Weight…
“DAN THE DESTROYER”
Deadlifts 4×10 @ 40-60% of 1RM 3 RFT – 20 DB Hang C&J 50/35 15 DB Deadlifts 50/35 10 Bar Muscle Up ( 10 Pull Up + 10 Dip) *18 min Cap*
Day 4 of the Challenge. Hope everyone has a support partner. Remember prep work is key!!! Does anyone have a recipe they want to share? Bring it in, we can make copies for everyone. Strength/Skill – Push Press 12 Minute Ladder 2 Push-Press/Jerk – 115/75 2 Toes to Bar *Up by 2′s for 10 Minutes*
9 Min EMOM Min 1- 15 Banded Woodchopper ea Side Min 2- 25 Med Ball Twists Min 3 – 20 V-Sit w Alternating Single Arm Slam Ball Hold 3 rounds 30/21 Calorie Assault Bike 30 Wall Balls 20/14 30 Burpees