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Thursday, April 13, 2017

2017 April 12
by bk

Overhead Squat, 5-5-5-5-5 reps

then….

For time: (time cap: 2:30)
20 box jump overs (24in/20in)
10 shoulder-to-overhead (155lb/105lb)

at 3:00….

For time: (time cap: 2:45…”5:45″)
20 box jump overs (24in/20in)
15 shoulder-to-overhead (155lb/105lb)

at 6:00….

For time:
20 box jump overs (24in/20in)
20 shoulder-to-overhead (155lb/105lb)

Core Development:
side plank hold, 3 sets of 45 seconds (each side)
40 tuck crunch

Additional Work (Optional):

muscle clean, 4 sets of 3

5 sets of:
2 hang clean (above knees)
1 clean

push press, 4 sets of 4

Conditioning:
6 sets of:
Row 30 calories
-rest 1:1

Gymnastics:
L-sit chin-up holds, 4 sets of 5-10 seconds
handstan hold, 5 sets of 30-40 seconds
seated one-legged leg raise holds, 4 sets of 5-10 seconds (each)

Accessory:
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)
snow angel, 3 sets of 10
I, Y, T, U’s, 2 sets of 10 (each)
dumbbell overhead tricep extension, 3 sets of 12
one arm dumbbell kickbacks, 3 sets of 10 (each arm)

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CrossFit Integrity, Charleston, SC

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4 Responses leave one →
  1. Justin F permalink
    April 13, 2017

    OS: –> 145#

    WOD:
    1:17
    4:44 (1:44)
    8:23 (2:23)
    @ 125#

  2. Shawan permalink
    April 13, 2017

    OHS: -> 105#

    For Time 1: 1:21 (85#)
    For Time 2: 4:37 (1:37) (85#)
    For Time 3: 8:33 (2:33) (85#)

  3. Khoung permalink
    April 13, 2017

    135-165-185-205-225

    1:03
    4:22
    8:30

    40 tuck crunches

  4. Julian permalink
    April 14, 2017

    OHS: 85#

    9:55 @115#

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