WOD Blog
 | Mon, May 9 2022 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2582 days ago) |
050922 Workout(Time) Workout WARM-UP 1 ROUND (8:00 CAP) 1:00 Bike EZ Pace 10 Scap Push-Ups 8 Clean Deadlifts 8 Barbell Strict Press Into… 1 ROUND :45 Bike Mod Pace 8 Alt. Bird Dogs 6 Barbell Upright Rows 6 Barbell Strict Press + :20 OH Hold after final rep Into… 1 ROUND :30 Bike Hard Pace 6 Hang Muscle Cleans 8 Alt. Elbow Punches 6 Barbell Push Press + :20 OH Hold after final rep STRENGTH EVERY 1:30 x 7 SETS* 2 Power Cleans + 1 Jerk *Build up to a Moderate-Heavy weight. (Score is Weight) WORKOUT FOR TIME 2:00 ON / 1:00 OFF 12/10 Cal Bike Max Clean and Jerks (185/135)|(135/95) with time remaining... *Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed. (Score is Total Time) KG BB: (85/60)|(60/42.5) EXTRA CREDIT MURPH PREP - DAY 1 CONDITIONING 3 SETS* 800m Run -Rest 2:00 b/t Sets- *Similar idea to last week's runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first. (No Measure) STRENGTH FOR QUALITY* 50 Pull-Ups 100 Push-Ups*** 150 Air Squats *Partition any way to complete all 250 reps. **Half the volume of what you will see for Murph. Two goals for today...first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up. ***Option to complete Knee Push-Ups or Push-Up to a Box. (No Measure)
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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)
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