WOD Blog
 | Wed, Sep 21 2022 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2524 days ago) |
092122 Workout(Time) Workout WARM-UP 3 ROUNDS 30 Calf Raises → 50 Single Unders → 50 Double Unders* 10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Check or TTB 10 Push Presses W/ Empty Barbell *This means, RD1 you do 30 Calf Raises, RD2 you do 50 Singles unders and RD3 you do 50 Double unders. **Take about 7 minutes for the general warm-up, if this warm-up takes less than 7 minutes for you to complete///do some general mobility exercises for shoulder opening, external rotation. STRENGTH 4 SETS* 1 Push Jerk + 1 Split Jerk -Rest As Needed b/t Sets- *Start Moderate and build to at least second workout weight. (Score is Weight) Week 3 of 9 WORKOUT FOR TIME 4 ROUNDS 5 Push Jerks (155/105)|(115/75) 10 Toes to Bar 50 Double Unders -Rest 2:00- 3 ROUNDS 4 Push Jerks (185/135)|(135/95) 8 Toes to Bar 40 Double Unders -Rest 2:00- 2 ROUNDS 3 Push Jerks (205/145)|(145/100) 6 Toes to Bar 30 Double Unders (Score is Total Time) KG BB1: (70/47.5)|(52.5/35) KG BB2: (85/60)|(60/42.5) KG BB3: (90/65)|(65/45)
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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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