WOD Blog
 | Fri, Sep 30 2022 |  |
 | Happy Birthday: Christian V |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2528 days ago) |
093022 Workout(Time) Workout WARM-UP 2 ROUNDS 10 Alt. PVC Pass Thrus + Lunge 10 Air Squats w/ :01 Pause at the Bottom* 10 V-Ups** 8 Up Downs *Round 2 complete Jumping Air Squats to Target **Round 2 complete Kipping Knees to Chest Into... 1 ROUND 10 PVC Snatch Grip Deadlifts 10 PVC OHS 10 PVC Behind The Neck Push Press 8 Kipping Knee Raises or Toes to Bar STRENGTH 4 SETS* 2 Pausing Snatch Deadlifts** + 1 Snatch Pull -Rest As Needed b/t Sets- *All working sets should be Mod-Heavy...about 80-85% of 1RM Snatch. 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 NCFIT BENCHMARK WORKOUT 'DOUBLE DOWN' 4 ROUNDS FOR TIME* 22 Toes to Bar 11 Overhead Squats (165/115)|(125/85) *Each time you break during a set of 22 T2B (no penalty when finishing the set)...perform 10 Jumping Air Squats to 6' Target. Each time you break during a set of 11 OHS (no penalty when finishing the set)...perform 5 Up-Down Over Bar. (Score is Time) KG BB: (75/52.5)|(57/39) 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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