Skip to content

Wednesday, December 6, 2017

2017 December 6
by bk

4 sets:
7 front squat
….right into….
13 back squat
-using 65% for front squat 1RM for all working sets

then….

3 sets:
airdyne, 2 minutes at “just above conversational pace”
15 banded tricep pushdowns
15 glute kickbacks (each side)
12 one-arm dumbbell tricep kickbacks (each arm)

Core Development:
deadbug, 3 sets of 20 (10 each side)
flutter kicks, 3 sets of 30 (2-count)

Mobility:
pigeon stretch
spider man stretch

Post loads to comments

CrossFit Integrity, Charleston, SC

Be Sociable, Share!
2 Responses leave one →
  1. Rueben permalink
    December 6, 2017

    Squat – 4 sets at 160#

  2. Blair permalink
    December 6, 2017

    Squats, 145#

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