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Tuesday, April 18, 2017

2017 April 17
by bk

Shoulder Press, 5-5-5-5 reps
Push Press, 3-3-3-3 reps

then….

For 18 minutes: (teams of 2, one person working at a time)
3-6-9-12-15-18-21-24-etc….
airdyne (calories)
clean and jerk (135lb/95lb)

Core Development:
strict toes-to-bar, 4 sets of 5
40 flutter kicks (4-count)

Additional Work: (Optional)

4 sets:
3 kipping chest-to-bar pullups
3 kipping toes-to-bar
3 kipping pullups
12 beat swings

3 sets of:
10 Pendlay row
15 banded pull aparts

5 sets of:
3 strict ring dips
6 kipping ring dips

3 sets of:
10 I’s
10 Y’s
10 T’s
10 U’s
-rest 60-90 seconds between sets

false grip hold in L-sit (on rings), 5 sets of 10 seconds
dumbbell curl, 3 sets of 20
GHD hip extensions, 3 sets of 20

Post loads, team names and total reps to comments

CrossFit Integrity, Charleston, SC

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4 Responses leave one →
  1. Shawan permalink
    April 18, 2017

    SP: -> 85#
    PP: -> 110#

    AMRAP (w/ Taylor): 201 Rx

    [I’m pretty sure we did the round of 21 twice, so actual number may be higher]

  2. Rueben permalink
    April 18, 2017

    SP: 105#
    PP: 125#

    AMRAP /w Stephen – 197 – 105# for me, 115# for Stephen

  3. Khoung permalink
    April 18, 2017

    95-115-125-135
    135-155-165-185

    243 Rx with Andy

    4×5 strict TTB

  4. Justin F permalink
    April 18, 2017

    SP: –> 105#
    PP: –> 145#

    W/Patrick B: 234 Rx

    Good work partner!

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