WOD Blog
 | Tue, Sep 27 2022 |  |
 | Happy Birthday: Mindy |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2527 days ago) |
092722 Workout(Time) Workout WARM-UP ON A 5:00 CLOCK… 2-3 ROUNDS 5 Slow Scap Pull-Ups 6 Alt. Groiners 7 Cat Cows 8 Empty Barbell RDL Then New 5:00 Clock... AMRAP x 5 MINUTES 5 Kip Swings 6 Ring Rows 7 Empty Barbell Deadlifts 8 Russian KB Swings STRENGTH 4 SETS* 2 Pausing Clean Deadlifts** + 1 Clean Pull -Rest As Needed b/t Sets- *All working sets should be Mod-Heavy...about 80-85% of 1RM Clean. Option to build if perfect mechanics are maintained. **1 Rep= Pause 2' from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep. (Score is Weight) Week 4 of 9 WORKOUT AMRAP x 10 MINUTES* 1-2-3-and so on... Bar Muscle-Ups 2-4-6-and so on... Deadlifts (255/175)|(175/115) *Complete 12 Russian KB Swings (53/35)|(35/26) after each full set. (Score is Rounds + Reps) KG BB: (115/79)|(79/52.5) BMU Option 1: Jumping BMU BMU Option 2: Up-Down Chest to Bar Pull-Up
|
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)
|
|
