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Tuesday, June 20, 2017

2017 June 19
by bk

Back Squat, 4 sets of 4 at 85%
Weighted Pullups, 2 sets of 2 at 80%, 3 sets of 1 at 90%

then….

AMRAP in 8 minutes:
5-10-15-20-25-30-etc….
pushups
goblet squats (53lb/35lb)

Core Development:
3 sets of:
plank hold, 20 seconds
-rest 10 seconds
side plank hold (one side), 20 seconds
-rest 10 seconds
plank hold, 20 seconds
-rest 10 seconds
side plank hold (other side), 20 seconds
-rest 1 minute between sets

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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4 Responses leave one →
  1. Rueben permalink
    June 20, 2017

    BS: 235#
    Pull ups: 53#
    WOD: 147 Rx

  2. Blair permalink
    June 20, 2017

    BS: up to 115#
    PU: body weight
    WOD: 104 Rx

  3. Justin F permalink
    June 20, 2017

    BS: 210# (hip flexor)

    PU: 35#

    WOD: 171 Rx

  4. Khoung permalink
    June 20, 2017

    315
    55.5/63

    150 reps Rx

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