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Tuesday, July 24, 2018

2018 July 23
by bk

Bench Press, 6 sets of 3-5 reps
-using 80% of your 1-rep max
-stick to the set/rep scheme and percentage without going over 80%
-partner up and use a spotter

then….

4 sets: (superset)
6-8 barbell curls
6-8 strict ring dips (or box dips)
-moderately heavy to heavy on barbell curls
-may add weight between sets
-weighted, if desired on ring dips
-may add weight between sets

then….

For time: (time cap, 14 minutes)
21 shoulder-to-overhead (115lb/80lb)
Run 400m
15 shoulder-to-overhead (145lb/100lb)
Run 400m
9 shoulder-to-overhead (175lb/120lb)
Run 400m
3 shoulder-to-overhead (205lb/140lb)

Core Development:
50 hollow body rock

2 sets: (each side)
10 side plank rotation
side plank hold, 30 seconds
10 side plank rotation

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Matt B permalink
    July 24, 2018

    Bench Press: 215 lbs

    WOD: 8:12 Rx

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