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Tuesday, January 19, 2016

2016 January 18
by bk

63698

Push Press, 5-5-5-5-5 reps

then….

For time:
20 clean and jerk (135lb/95lb)
40 chest-to-bar pullups
10 clean and jerk (135lb/95lb)
20 chest-to-bar pullups

Core Development:
plank hold, 5 minutes (cumulative)

Additional Work (Optional, if you have the time)

Gymnastics:
ring support hold (top), 3 sets of 20 seconds
ring support hold (bottom), 3 sets of 20 seconds
shoulder taps (chest facing wall), 3-5 sets of 12 (each arm)…. modify to box, if needed

Y’s, 3 sets of 15 (light)
front dumbbell raise (alternating), 4 sets of 10 (each arm)
tricep pushdown (rope, using cable crossover machine), 4 sets of 10
tricep kick backs, 3 sets of 12 (each arm)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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13 Responses leave one →
  1. Khoung permalink
    January 19, 2016

    150 for all sets of 5

    11:38 Rx

    Core dev (4 mins total)

  2. Blair permalink
    January 19, 2016

    PP: 105#
    WOD: 14:30 @ 115#

  3. Shawan permalink
    January 19, 2016

    Push Press: -> 75#

    WOD: 10:59 (85#; BB 1-24, GB remainder)

  4. Rueben permalink
    January 19, 2016

    PP: up to 115#
    WOD: 14:?? 105# C&J/40 pullups & 20 C2B

  5. Luciana permalink
    January 19, 2016

    #65 PP all 5 sets
    WOD: 13:54, 75# C&J, regular pullups
    5 min cumulative plank hold
    DU practice

  6. Justin F permalink
    January 19, 2016

    PP: —> 145#

    WOD: 8:36 @ 115# reg PU

  7. Courtney B. permalink
    January 19, 2016

    PP: PT/mobility instead (shoulder pain)
    Wod: 5:29 – 55# cleans/RR

  8. Elaine permalink
    January 19, 2016

    PP 55/65/75/85/95 (got 4 last set)
    WOD 11:34 85# with 30/15 regular pull-ups
    Core

  9. Pat Yib permalink
    January 19, 2016

    255#

    13:06 Rx

  10. January 19, 2016

    135-165-185-205-205

    6:40 Rx

    CrossFit Integrity, Charleston, SC

  11. Chris L. permalink
    January 20, 2016

    PP: 115

    10.55 @ 115#

  12. Erin permalink
    January 20, 2016

    85#
    9:27RX

  13. Mish permalink
    January 21, 2016

    113 (4)

    13:38 rx

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