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Wednesday, January 20, 2016

2016 January 19
by bk

7:00pm Weightlifting Class Movements – Split Jerk

11154

Sumo Deadlift, 5-5-5-5-5 reps

then….

For max reps per movement:
3 minutes of row (calories)
Rest 3 minutes
3 minutes of max rep 10m shuttle run
Rest 3 minutes
3 minutes of max rep burpees

Core Development:
3 sets of:
20 seated med ball twists, 10 each side (14lb/10lb)
25 hollow body rock

Additional Work (Optional, if you have the time)

Conditioning:
Airdyne, 100 calories (for time)

Y’s, 3 sets of 15 (light)
low row (on lat pulldown machine), 3 sets of 12
archer (crossover symmetry), 2 sets of 20 (10 each side), pause 3 seconds
dumbbell row, 4 sets of 10 (each arm)
dumbbell lateral raise, 3 sets of 10
dumbbell hammer curls, 4 sets of 12 (each arm)

Post loads and reps to comments

CrossFit Integrity, Charleston, SC

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10 Responses leave one →
  1. Khoung permalink
    January 20, 2016

    185-225-275-315-335

    62 cals
    39 runs
    49 burpees
    150 Rx

    Core dev

  2. Shawan permalink
    January 20, 2016

    SDL: 125-145-165-165-195

    45 cals
    38 shuttle runs
    38 burpees

    121 Rx

  3. Justin F permalink
    January 20, 2016

    SDL: 185-205-215-225-225

  4. Erin permalink
    January 20, 2016

    85-135-135-155-155

  5. Erin permalink
    January 20, 2016

    Wod: 46-41-62 =149

  6. Will permalink
    January 20, 2016

    SDL: 95-125-155-185-205

    62 cal
    40 runs
    36 burgers
    138 Rx

    Core

  7. Pat Yib permalink
    January 20, 2016

    61-42-50 = 153

    100 cal airdyne
    16:34

  8. January 20, 2016

    Great work by all today!

    155-235-295-325-325

    64-44-61… 169 Rx

    CrossFit Integrity, Charleston, SC

  9. Elaine permalink
    January 21, 2016

    SDL 155
    WOD 42/34/38
    Core

  10. Andy permalink
    January 21, 2016

    –> 245 SDL
    Wod: 54, 42, 51= 147Rx

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