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Tuesday, April 2, 2019

2019 April 1
by bk

Deadlift, 4 sets of 7
-speed on the way up
-control on the way down
-reset the set up at the beginning of each rep (no touch and go)
-just below moderate weight to just above moderate weight for all working sets (keeping good form throughout all reps)

then….

Alternating EMOM in 16 minutes: (4 sets)
1) Bike 30-35-40-45 seconds (appx 80-85% of max effort)
2) 5-8 clean and jerk (135/95)
3) side plank (one side), 30-35-40-45 seconds
4) side plank (other side), 30-35-40-45 seconds

Reference:
30-35-40-45
-30 seconds on the first set
-35 seconds on the second set
-40 seconds on the third set
-45 seconds on the final set

Post loads and EMOM results to comments

CrossFit Integrity, Charleston, SC

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