Congrats to all of our graduating CrossFitters!
1. Wide grip bench press: find your 1RM
*12:00 cap*
2. Decline pushups: 3X 1:00
*Rest 1:00 between sets*
3. 3 giant sets:
Chin ups X8-12
Side lying external rotation X15+15
JM press X10-12
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This week at BBCF:
Tuesday
WOD: 200M run, double-unders, KBS
Wednesday
Strength: snatch complex
WOD: overhead squat, pullups
Thursday
WOD: HSPU, front squat, burpees
Friday
Strength: clean
WOD: box jumps, deadlift, 400M run
255#
ReplyDelete55 PUs
90#
ReplyDelete39 PUs
210#
ReplyDelete62 PUs
135#
ReplyDelete21 PU
120#, 87 push ups
ReplyDelete125#, 49 PUs
ReplyDelete130#, 74 push-ups
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