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09/08/2015

7
Sep

09/08/2015

Clinton Hill – CROSSFIT

QOD

What is something you hate doing?

Strength / Skill

Week 1

DOWNLOAD BIG LIFTS 2

Add 2.5 to 5 lbs overall from when we first started the program. If you got more then 10 reps then add 10lbs. If you got around 5 then add 5-7. If you got less then 5 add 2.5 to 1 rep max from 2 months ago Wodify’s numbers.

Bench Press (65% x 5, 75% x 5, 85% x 5+)

USE 90% of 1RM

**You Must get More than 5 reps on your final set.

WOD

Metcon (Time)

10 Rounds for time:

2 Strict Pull Ups

4 Push Ups

6 OH Lunges (45/25#)

8 Goblet Squats (24/16kg)

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