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Friday, December 26, 2014

2014 December 26
by bk

Holiday Hours for the rest of the week:
Friday, December 26th – 10:30am and 4:00pm (Group Classes)
Saturday, December 27th – normal hours/open gym (12 Days of Christmas WOD)

88

Back Squat
– 8 sets of 3 (using 88% of your 1-rep max)
– option:  add weight on last set if you can, no failed reps

then….

Push Jerk
– 1 set of 3 (using 65% of your 1-rep max)
– 2 sets of 3 (using 70% of your 1-rep max)
– 1 set of 3 (using 75% of your 1-rep max)

then….

Run 1 mile at 80% effort

Core Development:
arch body hold (90 seconds, cumulative)
30 arch body rock

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CrossFit Integrity, Charleston, SC

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7 Responses leave one →
  1. Chas permalink
    December 26, 2014

    BS: 240-245
    PJ: 135-140-140-150

  2. Elaine permalink
    December 26, 2014

    BS 120
    PJ up to 80
    Mile run 9:44
    Core

  3. Jen Marie permalink
    December 26, 2014

    207#
    107/115/125
    8:05

  4. Marco permalink
    December 26, 2014

    BS: 390# failed set 6 but pushed on.
    PJ: 195/215/225
    1 mile forgot to clock
    Core

  5. Mike Mac permalink
    December 26, 2014

    BS: 325 – got first 6 sets; failed after 1 rep on 7th set; did 3@305# for 8th set.
    PJ: 165/175/185
    Had to leave before mile run and core work.

  6. Blair permalink
    December 26, 2014

    BS: 4 @ 205#, then 4 @ 195#, failed on last rep of last set
    7:03 mile

  7. Blair permalink
    December 26, 2014

    PJ: 100-110-117

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