WOD Blog
 | Thu, Dec 30 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2523 days ago) |
123021 Workout(Time) Workout WARM-UP JUMP ROPE WARM-UP 30 Singles 10 Singles Right Leg 10 Singles Left Leg 20 Singles Alternating Legs 10 Single, Single, High Jump 20 High Jumps 10 Single, Single, Double :30 Double Under Practice Into… 2 ROUNDS 7 Slam Ball Deadlift 7 Slam Ball OH Press 5 Slam Ball Ground to OH 7 Scap Push-Ups 5 Knee Push-Ups STRENGTH 12-10-8-6 Bench Press *Start Moderate then build to Heavy. (Score is Weight) WORKOUT 2 SETS AMRAP x 8 MINUTES 10 Double Unders* 15 Slam Balls (20/10) 10 Hand Release Push-Ups -Rest 2:00 b/t Sets- *Double Unders increase by 10 reps every Round. 10-20-30-40 etc. **Restart the second AMRAP at 10 Dubs. (Score is Rounds + Reps) KG SB: (10/5) AT HOME/DUMBBELL Workout DAILY-5 WARM-UP 2:00 Cardio Choice into... 3 SETS (:20 ON / :10 OFF)* MOVT 1 - Jumping Jacks MOVT 2 - DB Alt. Snatch *Both movements = 1 Set (No Measure) PUSH x PULL STRENGTH EMOM x 12 MINUTES MIN 1 - Max Super Slow* DB Floor Press MIN 2 - Max Super Slow* DB Bent Over Row *Super Slow = Slow on the way down and up (Score is Total Reps) PUSH x PULL WORKOUT EMOM x 9 MINUTES MIN 1 - Single DB Up-Down* MIN 2 - Single Alt. DB Snatch MIN 3 - DB Weighted Sit-Ups -Rest 2:00- EMOM x 9 MINUTES MIN 1 - Single DB Up-Down MIN 2 - Single Alt. DB Snatch MIN 3 - DB Weighted Sit-Ups *Alternate arms each rep (Score is Reps)
|
831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
|
|
