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Monday, July 2, 2018

2018 July 1
by bk

There will be a shortened schedule for Wednesday, July 4th of this week. Hope everyone has a fun 4th of July holiday with family and friends! Please Be Safe!

Monday, July 2nd – normal classes
Tuesday, July 3rd – normal classes
Wednesday, July 4th – 8am, 9:30am
Thursday, July 5th – normal classes
Friday, July 6th – normal classes
Saturday, July 7th – normal classes/schedule
Sunday, July 8th – normal schedule


Back Squat, 3-3-3-3-3-3 reps
-moderately heavy for all sets (78-90% of 1RM)
-option to go for a 3-rep max

then….

AMRAP in 10 minutes
10 alternating front rack lunge…5 each leg (75lb/55lb)
8 sumo deadlift high pull (75lb/55lb)
6 shoulder press (75lb/55lb)

Core Development:
arch body hold, 3 sets of 20 seconds
seated med ball twist, 3 sets of 30 (15 each side)

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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3 Responses leave one →
  1. Justin F permalink
    July 2, 2018

    BS: —>275#
    WOD: 7 Rx

  2. Matt B permalink
    July 2, 2018

    3 set max back squat: 345 lbs

    AMRAP: 9+4 Rx

  3. Matt B permalink
    July 2, 2018

    *rep ^

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