Monday 4/28/14

Crossfitter at Rolex

Five sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 60 seconds
Prone Plank x 60-90 seconds
Rest 60 seconds
Complete as many rounds and reps as possible in 5 minutes of:
115/75 lb. Push Press x 10 reps
Burpees x 10 reps

A1. back squat @30X1; 5-6; rest 90sec
A2. wtd chin up cluster 2. 2. 2; rest 15sec/rest 2mins x 4
B. close grip bench press @30X1; 4-5×3; rest 3mins build per set
21, 15, 9 for time
ring pushup
wall ball 30/20# 10/9′ target

– build per set for BS
– alt grips supinated to pronated each set
– 16-18″ apart for CGBP
– as horizontal as possible for ring pushup
– record time


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s