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Monday, May 1, 2017

2017 April 30
by bk


Front Squat, 5 sets of 3 at 75% (pause 1 second at bottom of each rep)
Weighted Pullups, 4 sets of 5 at 40%

then….

4 sets for max reps: (45 seconds on, 15 seconds 0ff)
pushups
sumo deadlift high pull (53lb/35lb)
dumbbell thrusters (25lb/15lb)

Core Development:
hollow body hold, 3 sets of 20 seconds
arch body rock, 3 sets of 15

Additional Work (Optional):

muscle snatch, work up to a heavy double

6 sets of:
2 snatch pull
1 hang snatch (above knees)
1 snatch

Conditioning:
3 sets of:
Airdyne 1 mile
-rest 3 minutes between sets

Accessory:
WT negative (crossover symmetry), 3 sets of 6
archer (crossover symmetry), 2 sets of 20 (10 each side)
butterflies, 4 sets of 15
one-arm dumbbell row, 4 set of 10 (each arm)
dumbbell overhead tricep extension,  3 sets of 8
tricep pushdown (cable crossover machine), 3 sets of 12

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

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6 Responses leave one →
  1. Justin F permalink
    May 1, 2017

    FS: 205#

    PU: 10#

    WOD: 203 Rx

  2. Rueben permalink
    May 1, 2017

    FS: 185# w/pause
    PU: 35#
    WOD: 227 . . . PU/53# SDHP/20# DB thrusters

  3. Khoung permalink
    May 1, 2017

    225
    30#

    240 reps Rx

    Core dev

  4. Shawan permalink
    May 1, 2017

    FS: 155#

    PU: 12#

    AMRAP: 212 Rx

  5. Matt B permalink
    May 1, 2017

    FD: 205#
    PU: 25#
    WOD: 205 Rx

  6. Julian permalink
    May 1, 2017

    165#
    10#
    180 Rx

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