Attention CrossFitters: No classes this Wednesday evening 10.13.10, 6am/7am/8am ONLY, thanks!
CFFM
"Jackie"
For time
Row 1000-Meters
50 Thrusters @ 45lbs
30 Pullups
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*Optional Rd 2 (not for time)
Row 500-Meters
35 Thrusters
20 Pullups
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*Optional Rd 3 (not for time)
Row 250-Meters
20 Thrusters
10 Pullups
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CFFB - Westside Barbell Dynamic Effort Bench Day
1.) 3-Board Wide Grip Bench @ 65% of 1-RM, 8 x 3
2.) Floor Press, Close Grip, AHAP 5-7 x 3-1
3.) Supine Ring Pullup, Max Reps to failure 5-7 sets
4.) DB Side Lateral Raise, AHAP 3-4 x 8-10
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CFGames Prep, Phase II, Wk 1, WOD 2
SWOD:
Deadlift 5-RM*, Establish a new 5-Rep Max
DWOD:
12 minutes AMRAP of
1-Arm KB/DB Power Snatch + OHS, 7 reps Left/7 reps Right, AHAP
Box Jumps @ 20"/24", 7 reps
