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Friday 150410

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Big shout-out to Melissa who recently got her first STRICT PULL-UP (and since has gotten several more)! In the last couple of months I've seen her really hone in her diet and increase her consistency with coming to the gym, and it's paying off. She's dropped about 10lb and even told me that her husband Derrick (in the blue shirt) told her that he's jealous of her abs, haha. Great job Melissa!
SWU A - 3 rounds not for time (10 min cap)

I-Y-T-W, weighted, 6 each
V-ups, 5-10 reps
10 Alternating Jump Lunges

Fitness

A1. Press, 3x5 @82.5% of training weight*; 1:30 clock
A2. Pendlay row (DEMO), 3x5, same wt all sets; 1:30 clock
+
Against a 20 min running clock, starting at 0:00, complete for time:
15 Hanging knee raises
20 Shoulder to OH, 75/55 or 65/45
15 Hanging knee raises
20 OHS, 75/55 or 65/45
15 Hanging knee raises
20 Thrusters, 75/55 or 65/45
15 Hanging knee raises

Then at 10:00, complete for time:


40 Double-unders or 120 single unders

6 wall walks
30 Double-unders or 90 single unders
4 wall walks
10 Double-unders or 30 single unders
2 wall walks

Notes:
- *training weight is 90% of 1RM; know your training weight and remember it for the entire cycle

Performance

A1. Press, 3x5 @82.5% of training weight*; 1:30 clock
A2. Pendlay row (DEMO), 3x5, same wt all sets; 1:30 clock
+
Against a 20 min running clock, starting at 0:00, complete for time:
15 Toes to bar
20 Shoulder to OH, 95/65lbs
15 Toes to bar
20 OHS, 95/65lbs
15 Toes to bar
20 Thrusters, 95/65lbs
15 Toes to bar

Then at 10:00, complete for time:


40 Double-unders

20 HSPU
30 Double-unders
15 HSPU
10 Double-unders
5 HSPU

Notes:
- *training weight is 90% of 1RM; know your training weight and remember it for the entire cycle

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