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Monday, October 1, 2018

2018 October 1
by bk

Front Squat, 3 sets of 4 at 78-83% of 1-rep max
Back Squat, 3 sets of 4 at 78-83% of 1-rep max

then….

AMRAP in 12 minutes:
6 hang power snatch (95lb/65lb)
3-6-9-12-etc… pullups
6 hang power snatch (95lb/65lb)
3-6-9-12-etc… handstand pushups (dumbbell push press)

-pullups and handstand pushups go up by 3 each round

Core Development:
tuck crunch, 3 sets of 15
hollow body rock, 3 sets of 20

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Justin F permalink
    October 2, 2018

    FS: 215#
    BS: 240#

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