Friday, July 14 2017.

Friday, July 14 2017.

 

CrossFit:

 

STRENGTH - PAUSE Bench Press

20:00 to find 1RM.

 

*Pause = No bouncing the bar off your chest.

Lower bar to chest, pause for one second, then press.

 

 

WOD - Ascending Ladder AMRAP 18

3 aKBS [70/53]

3 KB Goblet Squats

3 Toes to Bar / 6 HKR

 

6 aKBS

6 KB Goblet Squats

6 Toes to Bar / 12 HKR

 

9

9

9 / 18

 

Etc.

 

 

 

 

GSP Body:

 

WOD - 5 Rounds for time

400m Run / 7 Laps

20 Alt. DB Snatches

17 Pullups / Ring Rows

14 Box Jumps / Alt. Step Ups [24/20]