monday 4.25.16

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Big Congrats to these three who came in 3rd Sunday at the CrossFit Reach Comp.

1. Dynamic

2. 10 amrap

8 deadlifts (225/155)

8 burpee bar hops

40 double unders

6 min rest

10 amrap

8 s2oh (155/105)

15 air squats

10 kbs (70/53)

8 thoughts on “monday 4.25.16

  1. crossfitadmin Post author

    Lab:
    before
    FRONT SQUAT

    Work to 75% of your 1RM Front Squat for 1 set of 3. Then decrease for 3×3.
    For Drop Sets 3×3, decrease weight by 35lbs down if heavy triple is above 265lbs.
    For Drop Sets 3×3, decrease weight by 20lbs down if heavy triple is below 265lbs.
    Target 10lbs increase / week if work sets are above 265lbs.
    Target 5lb increase / week if work sets are below 265lbs.
    —————
    After:
    2a. plate crunch: 4×20 (second version)
    https://youtu.be/nrpdEIZC5tU
    2b. Russian Twists: 4×20
    2c. Hip extension (ghd) 4×20 1sec hold at top

    Reply
  2. Anna

    FS 3 @ 145#, then 3×3 @ 125#

    Wod 4 + 6 Rx / 3 Rx

    Then 4×20 plate sit ups @ 25#, 15#, 15#, 10#
    4×20 ghd back extensions.

    Reply
  3. nicole

    Front Squats done. Plate crunch and russian twist with 25 plate and hip ext done.

    WOD

    5+15 rx / 4+ 5 #53 RKBS

    Reply

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