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Thursday, January 21, 2016

2016 January 20
by bk

221725

Back Squat
1 set of 5 at 60%
1 set of 5 at 65%
2 sets of 5 at 70%

Front Squat
1 set of 5 at 60%
1 set of 5 at 70%
1 set of 5 at 75%
1 set of 5 at 80%

then….

For time:
50-40-30-20-10
double-unders
Russian kettlebell swings (70lb/53lb)

Core Development:
2 sets:
25 mountain climbers (4-count)
25 tuck crunch

Additional Work (Optional, if you have the time)

Endurance:
Run 200m x 8
-rest 1 minute between sets

Gymnastics:
pullup negative, 10 sets of 1
beat swings, 5 sets of 20
handstand hold (chest facing wall), 4 sets of 30-45 seconds

Accessory:
butterflies, 3 sets of 20
high row (crossover symmetry), 2 sets of 10, pause 3 seconds
1-arm seated overhead dumbbell tricep extension, 3 sets of 10 (each arm)
seated dumbbell curls, 4 sets of 15 (each arm)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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8 Responses leave one →
  1. Khoung permalink
    January 21, 2016

    245-265-285-285
    205-235-250-270

    9:33 Rx

    Core dev

  2. Justin F permalink
    January 21, 2016

    BS: 175-190-205-205

    FS: 150-175-185-200

    WOD: 9:44 Rx

  3. Shawan permalink
    January 21, 2016

    BS: 130-140-150-150

    FS: 100-115-125-135

    WOD: 10:20

  4. Mish permalink
    January 21, 2016

    9:19 rx

  5. Pat Yib permalink
    January 21, 2016

    9:06 rx

  6. Andy permalink
    January 21, 2016

    175 bs 180 fs
    10:14 Rx

  7. Chris L. permalink
    January 22, 2016

    BS: 195
    FS: 165

    11:00 @ 53#

  8. Elaine permalink
    January 22, 2016

    Epic fail on max BS. Didn’t get to FS.
    WOD 11:11 @ 40#.
    Core

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