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CrossFit State College- Monday August 14

Strength:
Bench Press
3×5 @ 70%
2×3 @ 75%
3×1+ @85%

WOD:
For Time
“Bar Fight”
50 Pull ups
40 T2B
30 Clean and Jerk (165/105)
*20 min cap

Cashout:
Jefferson Curls 5 Total
Banded Shoulder Distraction 1min/side

 

CrossFit Lite

Strength:
Front Squat
Set 1 – 10 reps @ 50% of 6RM
Set 2 – 6 reps @ 75% of 6RM
Set 3 – MR @ 6 RM
Set 4 – MR at adjusted weight based on reps in set 3 – see below

Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#
7 rds
30 sec max cal row
30 sec rest
30 sec max burpees
30 sec rest
30 sec max ring row
30 sec rest

August 14, 2017 | WOD | 0

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