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Tuesday, October 10, 2017

2017 October 10
by bk

Back Squat, 5 sets of 5
-using 50-55% of 1RM
-3 second count on way down
-3 second pause at bottom
-explode up
-1 second pause at top

then….

AMRAP in 15 minutes:
2-4-6-8-10-12-14-etc….
hang power clean (155lb/105lb)
box jump (24in/20in)
wallball (20lb/14lb)

Rep Chart Matrix

HPC, BJ, WB, Total
2, 2, 2, 6
4, 4, 4, 18
6, 6, 6, 36
8, 8, 8, 60
10, 10, 10, 90
12, 12, 12, 126
14, 14, 14, 168
16, 16, 16, 216

Core Development:
arch body rock, 4 sets of 25

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

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5 Responses leave one →
  1. Blair permalink
    October 10, 2017

    BS: 125#

    173 @ 115#

  2. Rueben permalink
    October 10, 2017

    BS: 155#
    138 @ 95#

  3. Khoung permalink
    October 10, 2017

    185

    12/16, 0/16, 0/16, 180 Rx

  4. Luciana permalink
    October 10, 2017

    BS: #75
    WOD: 133 @ #65
    Core work

  5. Matt B permalink
    October 10, 2017

    BS: 185

    AMRAP: 186 Rx

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