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Monday, April 17, 2017

2017 April 16
by bk

Back Squat, heavy single (find a new 1-rep max)

Strict Pullups, 5 sets of 3 (option: weighted, go by feel)

then….

For time:
airdyne, 30 calories
40 pushups
50 wallball (20lb/14lb)

Core Development:
30 weighted abmat situps
50 abmat situps

Additional Work (Optional)

Endurance:
3 sets of:
Row 1000m
Run 800m
-rest 4 minutes between sets

Gymnastics:
ring support hold (top), 3 sets of 15 seconds
ring support hold (bottom), 3 sets of 15 seconds

Accessory:
W’s, 3 sets of 12
butterflies, 4 sets of 20
archer (crossover symmetry), 3 sets of 16 (8 each side), pause 2 seconds
one arm dumbbell shoulder press, 3 sets of 12 (each arm)
low row (lat pulldown machine), 4 sets of 10
glute kick backs, 4 sets of 12 (each leg)
frog kicks, 5 sets of 5 (3 second pause each rep)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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3 Responses leave one →
  1. Justin F permalink
    April 17, 2017

    BS: 305# (15# PR!)

    WOD: 6:12 Rx

  2. Shawan permalink
    April 17, 2017

    BS: 250 (5# PR)

    For Time: 8:09 Rx

  3. Marty permalink
    April 17, 2017

    BS: 275

    WOD: 8:21 Mod

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