Main - CrossFit View Public Whiteboard: bit.ly/1sK70g5 Dynamic # 1 (No Measure) Run 400 Wrist Circles x 10 Elbow Circles x 10 Arm Circles X 10 Over and Backs & Bear Hugs x 10 Standing Trunk Rotations x 10 Leg Swings Forward Back & Sides X 10 Spiderman Lung X 10 Russian Baby Maker x 30 sec Bench Press (1 x 5 PLUS) Add 5 lbs to your training max from last month. This will be your new training max for the next 4 weeks. All calculations this month will be based off of the new training max . The first 3 sets every week will be warm ups. Round as needed. The last set every week will be a max effort. 5 rep minimum this week. Max Effort means get as many reps as you possibly can. 1 x 5 @ 40 % 1 x 5 @ 47 % 1 x 5 @ 55 % 1 x 5 @ 65 % 1 x 5 @ 75% 1 x 5 PLUS @ 85% Metcon (Time) 4 RFT 12 Elevated Push Ups 20 Box 12 Pull Ups 40 D.U Sub a hand release push up if you cant do the elevated version. 2 times for single skips.
Posted on: Mon, 19 May 2014 09:10:56 +0000
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