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Monday, October 16, 2017

2017 October 15
by bk

3 sets:
12 1-arm/1-leg dumbbell deadlift
12 other-arm/other-leg dumbbell deadlift
10 behind the neck shoulder press (heavier than last Thursday)

then….

AMRAP in 3 minutes:
Run 400m (buy in)
power clean (155lb/105lb), max reps in the remaining time

-rest 2:30, then….

AMRAP in 3:30:
Run 400m (buy in)
power clean (185lb/125lb), max reps in the remaining time

-rest 2:30, then….

AMRAP in 4 minutes:
Run 400m (buy in)
power clean (215lb/145lb), max reps in the remaining time

Core Development:
5 sets:
hollow body hold, 10 second
10 hollow body rock
10 tuck crunch
-rest 20-30 seconds between sets

Post loads and reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Rueben permalink
    October 16, 2017

    1 sided DL – 35#
    BNSP – up to 75#
    AMRAP- 9 @ 105#, 9 @ 125#, 6 @ 145#

  2. khoung permalink
    October 16, 2017

    35#
    75#

    16 Rx
    17 Rx
    13 Rx

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