WOD Blog
 | Mon, Jul 18 2022 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2552 days ago) |
071822 Workout(Time) Workout WARM-UP 2 ROUNDS 8 Alt. Samson Stretches 8 Up-Down + 2 Scap Push-Ups 8 Slow Push-Ups (Knee Push-Ups Optional) :10 Top of the Dip Hold* :10 Bottom of the Dip Hold* *Complete both holds on Box. Into… 2 ROUNDS 6 Clean Deadlifts 6 Cuban Presses* 6 Muscle Cleans 6 Push Press *Complete an upright row, flip the elbows through so the bar is now in the FR, and then complete a Strict Press. Trace the movements back to get to the start position. EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 - 2-3 Ground to Overhead* MIN 2 - 3-5 Strict Ring Dips or Slow Box Dips *Start Light-Mod and build up to and possibly past workout weight. Clean & Jerk preferred. (Score is Weight) NCFIT BENCHMARK WORKOUT 'ELIZA & BETH' FOR TIME 9-7-5 Ground to Overhead (185/135)|(135/95) 21-15-9 Ring Dips -Rest 3:00- 15-12-9 Ground to Overhead (95/65)|(65/45) 21-15-9 Burpees Over the Bar (Score is Total Time) KG BB1: (85/60)|(60/42.5) KG BB2: (42.5/30)|(30/20) NOTE: New Benchmark.
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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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