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Tuesday, September 19, 2017

2017 September 18
by bk

EMOM in 10 minutes:
2 push press
3 push jerk
-using 70-80% of push press
-bar taken from floor

then….

In 7 minutes:
Run 400m (buy-in)
max reps in the remaining time:
10 pullups
10 slamball-over-shoulder (40lb/30lb)

-rest 3 minutes, then….

In 7 minutes:
Run 400m (buy-in)
max reps in the remaining time:
10 Russian kettlebell swings (70lb/53lb)
10 box jump overs (24in/20in)

Core Development:
3 sets:
10 tuck crunch
15 hollow body rock
20 arch body rock

Post loads and reps per AMRAP to comments

CrossFit Integrity, Charleston, SC

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5 Responses leave one →
  1. Rueben permalink
    September 19, 2017

    EMOM: 5 @ 95#, 5 @ 105#
    AMRAP 1: 3 + 10 Rx
    AMRAP 2: 3 Rx

  2. Blair permalink
    September 19, 2017

    EMOM: 105/115

    AMRAP 1: 3+19 Rx
    AMRAP 2: 3+18 Rx

  3. Justin F permalink
    September 19, 2017

    EMOM: 2 SDL and 3 SDHP @ 95#

    AMRAP 1: 4 + 11 Rx
    AMRAP 2: 4 + 7 Rx

  4. Khoung permalink
    September 19, 2017

    155 (165 last set)

    4+5 Rx
    5+1 Rx

    Core work

  5. Matt B permalink
    September 19, 2017

    EMOM: 175

    6 Rx
    5+13 Rx

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