RX+ CAC CrossFit WODs Monday 9/9/13 - Friday 9/13/13 *see OLY class for work to be done Tues/Thurs -Monday 9/9/13 Strength: BB BP Back Box Squat 1RM BB RDL 4x10 ...immediately follow with… MedBall Standing Side Throw 4x10 WOD: “Dead-Cindy” AMRAP 10mins BB Deadlift x5 @70%1RM Pull-Up x5 Push-Up x10 Squat x15 -Tuesday 9/10/13 *to be completed on own or as part of OLY class @6pm Strength: BB Bench Press w/Red Bands (35lbs resistance) @ 55%1RM 10x3 *move bar as fast as possible *rest 90sec *Ex: 1RM = 200lbs, 55% = 110lbs - 70lbs (bands) = 40lbs on bar Inverted Ring Row 4xmax reps WOD: see “Classic” class WOD Thursday 9/12/13 *to be completed on own or as part of OLY class @6pm Strength: BB BP Box Back Squat w/Red Bands (35lbs resistance) @ 55%1RM 10x2 *move bar as fast as possible *rest 90sec between sets *Ex: 1RM = 300lbs, 55% = 165lbs - 70lbs (bands) = 95lbs on bar GHD GHR 4x15 WOD: NONE -Fri 9/13/13 pre-WOD: EMOM x6 BB S2OH x5 @60%1RM *Hold Plank for remainder of min Strength: BB Bench Press 1RM DB 1 Arm Bench Row 4x5 ...immediately follow with… BB Rollout 4x10 WOD: 10-9-8-7-6-5-4-3-2-1 KB Get-Up Ring Muscle-Up
Posted on: Mon, 09 Sep 2013 03:05:05 +0000
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