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Monday, February 1, 2016

2016 January 31
by bk

IMG_1482

Front Squat
1 set of 5 at 60%
1 set of 3 at 70%
1 set of 2 at 80%
1 set of 2 at 90%
1 set of 1 at 95%
1 set of 1 at 103%…
…go heavier if you are feeling good

then….

For 8 minutes:
Run 800m
40 pullups
max rep thrusters (95lb/65lb) in the remaining time

-may drop barbell from thighs

Core Development:
50 weighted abmat situps
50 hollow body rock

Additional Work (Optional, if you have the time)

Conditioning:
3 sets:
Airdyne, 75 calories
-rest as needed between sets

Gymnastics:
ring support hold (top), 4 sets of 15 seconds
ring support hold (bottom), 4 sets of 15 seconds

Accessory:
W’s, 3 sets of 15 (light)
front dumbbell raise (alternating), 4 sets of 8 (each arm)
butterflies, 3 sets of 15
pulldown (crossover symmetry), 3 sets of 10, pause 3 seconds
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

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9 Responses leave one →
  1. Justin F permalink
    February 1, 2016

    FS: 150-175-200-225-240-255-260 (20lb PR from start of the squat program!)

  2. Shawan permalink
    February 1, 2016

    FS:100-115-130-150-160-175-185 (20# PR!)

  3. Khoung permalink
    February 1, 2016

    205-235-270-305-335-350F(2x)

    Great job 6am!

  4. Erin permalink
    February 1, 2016

    Up to 150. Failed at 170-165-160 ☹
    Wod 25RX

  5. Blair permalink
    February 1, 2016

    FS: 215#, 10# PR!
    WOD: 16 Rx

  6. Pat Yib permalink
    February 1, 2016

    385#

    21 rx

  7. Will permalink
    February 1, 2016

    FS: 185 PR

    WOD: 2 @ 75

  8. Amy permalink
    February 2, 2016

    155,180,205,220,230,240, 260 xx

    30 rx+ @75

  9. February 2, 2016

    Subbed front rack box step ups for front squat…

    3 sets of 8 (each leg) at 115lb

    WOD…. 42 reps Rx

    CrossFit Integrity, Charleston, SC

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