Wednesday, October 1, 2014

10/1/14

Cori Safe    12:00 AM    4 comments
**Along with the 6-Week Nutrition Challenge starting today, we are also having an October Class Challenge beginning today!  If you attend 10 CrossFit or Group X classes in October, you get a free Personal Training Session.  Grab your punchcard at the Front Desk today and make sure your coach/instructor initials that you completed class.
A ) Hang Power Clean: 50% x 3, 60% x 3, 65% x 3, 70% x 3, 70% x 3, Rest 1-2 min

B ) Push Jerk: 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min

C ) 3 Sets – 90% effort:
3 min AMRAP:
3 Back Squat (this should be around 80-85% of BS1RM, but with impeccable technique)
3 L-Sit Chin/Pull Ups
+ Rest 3 min


*Post results to comments.

Think Critically and Don't Believe Everything You Hear

4 comments:

  1. UnknownOctober 1, 2014 at 7:14 PM

    A) 95# (ended at)
    B) 90# (ended at)
    C) 4+3, 4+2, 4+2 (pull up negatives)

    ReplyDelete
  2. UnknownOctober 1, 2014 at 8:01 PM

    A) 95, 105, 115, 125, 125
    B) 195, 105, 115, 125
    C) 175lbs : 6,6,5

    ReplyDelete
  3. UnknownOctober 2, 2014 at 6:41 AM

    A) 105, 115, 125, 135, 135#
    B) 125, 135, 155, 155#
    C) 255# : 4+3, 4+3, 4+5

    ReplyDelete
  4. Craig BestOctober 5, 2014 at 10:50 AM

    A) 85, 100, 110, 115. 125
    B) 85, 90, 100, 105, 105
    C) 3+3, 3+1, 3 (225# baxk squat, strict L sit chin ups)

    ReplyDelete

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