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Monday 4/24/17:


W/U CONDITIONING:

  • 4x30sec active squat hold

  • 15sec break between sets

  • additional w/u coach's choice

STRENGTH:

WEEK 1 DAY 1

  • back squat: 3x10 at 60%, 65%, 70%

  • bench press: 3x10 at 60%, 65%, 70%

  • power clean: 3x10 at 60%, 65%, 70%

  • this is a more volume than you are use to… maintain good form.

NOTE: if you do not have an established 1RM, take this time to find it.

BENCHMARK METCON:

"JACKIE"

  • 1000m row

  • 50 thrusters 45/35

  • 30 pull-ups

(EXTRA CREDIT: Double Jackie!)

POST WOD ACCESSORY:

  • 100 weighted sit ups

  • use weight on chest or behind head

(EXTRA CREDIT: GHD sit-ups)

- Post results to comments.

#WOD

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CrossFit Journal: The Performance-Based Lifestyle Resource

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WED:  5a, 6a, 12p, 3p, 4p, 5p, 6p, 7p 
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 FRI:   5a, 6a, 830a, 12p, 3p, 4p, 5p, 6p
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Contact us by phone at (843)729-2902
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