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Wednesday, July 11, 2018

2018 July 10
by bk

Warmup: Barbell Skill
-power snatch
-power clean and jerk

3 sets: (teams of two, with one person working at a time)

Set #1

At 0:00…For 4 minutes: (TM1 works, TM2 rests)
Airdyne 30/24 calories (buy-in)
ground to overhead (95lb/65lb), max reps in the remaining time

At 4:00…For 4 minutes: (TM2 works, TM1 rests)
Airdyne 30/24 calories (buy-in)
ground to overhead (95lb/65lb), max reps in the remaining time

Set #2

At 8:00…For 4 minutes: (TM1 works, TM2 rests)
Airdyne 27/21 calories (buy-in)
ground to overhead (145lb/95lb), max reps in the remaining time

At 12:00…For 4 minutes: (TM2 works, TM1 rests)
Airdyne 27/21 calories (buy-in)
ground to overhead (145lb/95lb), max reps in the remaining time

Set #3

At 16:00…For 4 minutes: (TM1 works, TM2 rests)
Airdyne 24/18 calories (buy-in)
ground to overhead (195lb/125lb), max reps in the remaining time

At 20:00…For 4 minutes: (TM2 works, TM1 rests)
Airdyne 24/18 calories (buy-in)
ground to overhead (195lb/125lb), max reps in the remaining time

Core Development:
50 hollow body rock
50 arch body rock

Post total rep for each team set and total overall team reps to comments

CrossFit Integrity, Charleston, SC

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