Wednesday 4/26/17:



  • 20sec active squat hold

  • 10sec rest

  • additional w/u coach's choice


  • bench press: 3x10

  • Use a weight that is comfortable enough to maintain good form

  • make each set heavier

  • front squat: 3x10 at 60%, 65%, 70%

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


15min AMRAP:

  • 10 goblet squats 55/35

  • 10 KB SDHP 55/35

  • 10 HSPU

(EXTRA CREDIT: sub goblet squats for alt. pistols)


  • 100 push-ups

  • 100 weighted sit ups

  • use weight on chest or behind head

(EXTRA CREDIT: gymnastics style push-ups & GHD sit-ups)

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CrossFit Journal: The Performance-Based Lifestyle Resource

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Contact us by phone at (843)729-2902
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