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Thursday, January 3, 2019

2019 January 2
by bk


Bench Press, 6 sets of 5
-using 70-75% of 1-rep max

then….

AMRAP in 17 minutes:
Row (21/18) calories
15 toes-to-bar
9 pushups
12 alternating dumbbell snatch (50lb/35lb)
9 pushups
9 box jump overs (24in/20in)
9 pushups

Core Development:
side plank hold, 3 sets of 45 seconds (each side)
75 hollow body rock (partition as needed)

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Marty permalink
    January 2, 2019

    BS: 5×5 65-135lbs
    3+6: DL (135lbs)/burpees
    5+4: 40 singles/ring rows

  2. Marty permalink
    January 3, 2019

    BP: 6×5 45, 65, 75, 90, 110, 135, 165
    Amrap: 3+24
    Row, v ups, box push ups, 20” box jump over, 35 lb dumbbell

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