Skip to content

Tuesday, July 31, 2018

2018 July 30
by bk

Bench Press
-3 sets of 1 rep at 90% of 1-rep max
-3 sets of 2-3 reps at 80% of 1-rep max
-3 sets of 5-7 reps at 70% of 1-rep max
-add 5lb (women), 10lb (men) to each weight percentage from 7/16/18
-partner up and use a spotter

then….

Supinated Low Row, 3 sets of 8-10
-moderate to moderately heavy to heavy for all sets
-pull to belly button
-pause 1 second at the top

then….

For in 7 minutes:
Run 400m (buy in)
AMRAP in the remaining time….
10 wallball (20lb/14lb)
5 burpees

Core Development:
V-ups, 3 sets of 20
arch body hold, 3 sets of 20 seconds

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Be Sociable, Share!
2 Responses leave one →
  1. Justin F permalink
    July 31, 2018

    BP: 195/175/155

    SR: 115

    WOD: 79 Rx

  2. Luciana permalink
    July 31, 2018

    BP: 85/75/70
    SR: 70
    WOD: 67Rx

Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS