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Wednesday, April 10, 2019

2019 April 9
by bk

Bench Press, take 12-15 minutes to work up to a moderately heavy to heavy triple
-option: find a 3-rep max
-partner up and use a spotter

then….

3 sets:
1-arm dumbbell row, 10-12 reps (each arm)
15 banded lat pulldown

then….

With a 10 minute runnin clock….

AMRAP in 6:30:
1 deadlift (165lb/110lb)
5 double-unders
2 deadlift (165lb/110lb)
10 double-unders
3 deadlift (165lb/110lb)
15 double-unders
4 deadlift (165lb/110lb)
20 double-unders
5 deadlift (165lb/110lb)
25 double-unders
…etc…

-deadlift goes up by 1 each round
-double-unders to up by 5 each round
-substitute single-unders (2 to 1 ratio) for double-unders

6, 30
7, 35
8, 40
9, 45
10, 50
11, 55
12, 60

-rest 90 seconds, then….

(at 8:00) double-unders, max rep in 2 minutes

Post loads and total reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

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