Skip to content

Tuesday, September 26, 2017

2017 September 25
by bk

Front Squat, 4 sets of 8
-using 55-65% of 1RM
-3 second count on way down
-pause zero seconds at bottom
-explode up
-1 second pause at top

then, with a running clock….

Part A: For time: (time cap, 5 minutes)
50 knees-to-elbows

At 6:00….

Part B: For time: (time cap, 16 minutes)
81 hang clean (135lb/95lb)
-at the start of each minute, perform 9 air squats (starting at the 6:00)

–22 minute total time cap for both, Part A and Part B

Core Development:
side plank rotations, 3 sets of 10 seconds (each side)
arch body hold, 3 sets of 20 seconds

Post loads and times to comments

CrossFit Integrity, Charleston, SC

Be Sociable, Share!
3 Responses leave one →
  1. Khoung permalink
    September 26, 2017

    185

    3:56 Rx

    8:28 Rx

  2. Blair permalink
    September 26, 2017

    FS: 125#

    A: 2:57 Rx
    B: 8:42 @ 95#

  3. Matt B permalink
    September 26, 2017

    FS: 205

    A: 1:58 Rx

    B: 10:20 Rx

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