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Thursday, July 28, 2016

2016 July 28
by bk

Shoulder Press, take 15-20 minutes to work up to a heavy single (or find a new 1-rep max)

Compare to 6/1/16

then….

“Jackie”

For time:
Row 1000m
50 thrusters (45lb)
30 pullups

Compare to 5/10/13

Core Development:
40 GHD situps
40 GHD hip extensions

Additional Work (Optional)

Endurance:
Run 400m x 2
-rest 2 minutes between sets
Run 800m x 2
-rest 4 minutes between sets
Run 400m x 2
-rest 2 minutes between sets

Accessory:
butterflies, 3 sets of 15
front alternating dumbbell raise, 3 sets of 20 (10 each arm)
tricep kick backs, 3 sets of 12
tricep pushdown (rope, cable crossover machine), 4 sets of 10
seated alternating dumbbell curls, 3 sets of 24 (12 each arm)
hammer curls, 4 sets of 16 (8 each arm)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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4 Responses leave one →
  1. Blair permalink
    July 28, 2016

    SP: 120# PR

    Jackie: 9:51 Rx

  2. Shawan permalink
    July 28, 2016

    SP: 100#

    Jackie: 10:49 (BB PUs)

  3. Patrick permalink
    July 28, 2016

    SP: 115#
    Jackie: 8:33 Rx PR

  4. July 28, 2016

    Jackie: 6:18 Rx

    CrossFit Integrity, Charleston, SC

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