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06/30/2016

29
Jun

06/30/2016

CH, EW, WB – CROSSFIT

 Weightlifting

C4W1: Bench Press (5-5-AMRAP on last set)
5 x 65% TM + 15#
5 x 75% TM + 15#
5 or more x 85% TM + 15#Training Max is 90% of your 1RM. So take 70% of 90% of your 1RM than add 15#, etc.
It’s crucial to rest as long as needed on the last set and focus on getting as many reps as you can.

*Put your final weight and reps in Wodify

WOD –  (Distance)

As Far As Possible: 10 Rounds

: 30 sec max 15 feet shuttle runs
: 30 sec rest

One hand touch past 15 foot mark.

Each run counts as 1

Score total distance by multiplying total shuttles by 15 feet

If athlete is caught in the middle when 30 second expires they may complete and count that run.

QOD – What is your favorite tattoo which you already have or want? What does it mean and represent?

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