Wednesday, August 7, 2013

August 8, 2013

Strength Section:

A. Back Squat (Percentages based off 1 Rep Max)
  • 10 @ 60%
  • 8 @ 65%
  • 6 @ 75%
  • 4 @ 80%
  • 2 @ 90%
B1. 4X5 Bent Over Row with Barbell Heavy
B2. 4X(1/2 court) Front Rack Walking Lunges
*B1 and B2 means complete movement B1 and then movement 2 for 4 Sets.
     
Front Rack Walking lunges Demo from the CrossFit Regionals 2013
https://www.youtube.com/watch?v=pr3cgYcvO2w

Conditioning Section:

C. Complete for time in teams of 2:
    "Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
     +
300 Double Unders
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4 comments:

  1. MattAugust 9, 2013 at 7:54 AM

    10@175
    8@185
    6@215
    4@230
    2@255

    ReplyDelete
  2. MichaelWAugust 9, 2013 at 1:20 PM

    10@225
    8@240
    6@275
    4@295
    2@335

    ReplyDelete
  3. Holly HawsAugust 11, 2013 at 4:32 PM

    Holly and Bri:
    10@105
    8@113
    6@131
    4@140
    2@157
    4X5 bent over rows: 70#
    4X1/2 court front rack lunges: 83#
    Angie: 19:40

    ReplyDelete
  4. UnknownAugust 13, 2013 at 2:07 PM

    10@85
    8@95
    6@105
    4@115
    2@125
    Angie: 19:42

    ReplyDelete

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