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Monday, April 11, 2016

2016 April 10
by bk

543

Front Squat, take 20 minutes to find a 10-rep max

then….

AMRAP in 6 minutes:
25 double-unders
8 hang clean (135lb/95lb)

Compare to 12/28/15

Core Development:
5 sets:
15 hollow body rock
10 tuck crunch

Additional Work: (Optional, time permitting)

Gymnastics:
skin the cat, 5 sets of 2 (or accumulate 5-7 reps)
dead hang (from pullup bar), 8 sets of 20-30 seconds
handstand hold (chest-facing wall), 5 sets of 35-45 seconds

Endurance:
4 sets of:
Row 1000m
-rest 4 minute between sets

Accessory:
1-arm dumbbell row, 4 sets of 12
dumbbell pullover, 4 sets of 10
lateral dumbbell raise (alternating), 4 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
high row, (crossover symmetry), 2 sets of 10, pause 3 seconds
butterflies, 3 sets of 15

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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11 Responses leave one →
  1. Justin F permalink
    April 11, 2016

    FS: —> 195#

    WOD: 4 + 26 Rx ( 1 rep PR!)

  2. Shawan permalink
    April 11, 2016

    FS: –> 145#

    WOD: 4 +10 Rx (10 rep PR)

  3. Rick permalink
    April 11, 2016

    FS: 185#

    WOD: 3+11 Rx

    Core work

  4. Luciana permalink
    April 11, 2016

    FS: 10 rep max – 105#
    WOD: 1 +25 Rx
    core work
    accessory: bar muscle up work

  5. Erin permalink
    April 11, 2016

    FS 125
    Wod 6+19RX PR (5+30 last time)

  6. Courtney B. permalink
    April 11, 2016

    FS: 115
    Wod: 5 – singles, 65#
    Core, 20 GHDs

  7. Quantasia permalink
    April 11, 2016

    FS: 150
    Wod: 5 RX

  8. Blair permalink
    April 11, 2016

    No WOD, injury.

    15 minute EMOM: 10 push-ups, 20 second RSH top and bottom with 10# weight
    5 minute airdyne

  9. khoung permalink
    April 11, 2016

    250#

    6 + 23 Rx (PR)

    core dev

  10. April 11, 2016

    Great work by all today!

    FS: 280#

    WOD: 8+ 26 Rx (PR)

    CrossFit Integrity, Charleston, SC

  11. Hunt permalink
    April 12, 2016

    FS: #225

    WOD: 6 Rx

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