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Wednesday, August 8, 2018

2018 August 7
by bk


Bench Press, 6 sets of 3-5 reps
-using 80% of your 1-rep max
-add 5lb (women), 10lb (men) to each weight percentage from 7/24/18
-partner up and use a spotter

then….

3 sets: (superset)
8-10 supinated low row
20 banded tricep pushdowns

then….

For time:
Run 400m
8 box jump overs (30in/24in)
Run 400m
11 box jump overs (30in/24in)
Run 400m
14 box jump overs (30in/24in)

Core Development:
side plank rotation, 3 sets of 10 (each side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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3 Responses leave one →
  1. Justin F permalink
    August 8, 2018

    BP: 175#
    SR: 115#

    WOD: 8:14 Rx

  2. Luciana permalink
    August 8, 2018

    BP: #75
    SR: #55
    WOD: 9:28 Rx

  3. Justin P permalink
    August 8, 2018

    BP: 195#
    SR: 135#

    WOD: 9:31 Rx

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