Friday, September 1 2017.

Friday, September 1 2017.

 

CrossFit:

 

STRENGTH - PAUSE Bench Press

20:00 to find 1RM.

 

*Pause = No bouncing the bar off your chest.

Lower bar to chest, pause, then press from a total dead stop.

 

 

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 - 7 Rounds for time

200m Run / 4 Laps
12 Burpees to a plate
16 Wallballs [20/14]
20 AbMat Situps w/ MedBall