5/15/15: Friday:

 

 

STRENGTH

10×4 banded bench press

Band Tension (1RM<150=ORANGE, 1RM<250=RED, 1RM>250=BLUE)

30 seconds rest in between sets

5×10 at 50% of bench weight 

superset with

5×10 pendlay row 

METCON

10-9-8-7-6-5-4-3-2-1 

plyo push-up 

chest to bar pull-up

wall ball (20/16)

  

5/12/15: Tuesday: Oly Club Tonight at 7:30pm:

 
Head coaches Tom and Joe at a CrossFit Gymastics Seminar over the weekend!

METCON

For time

15 muscle ups

Squat clean ladder 

Men’s weights 205-225-245-255-265 

Women’s weights 135-145-155-165-175 

10 minute cap 

Then

150 kettlebell swings for time (55#/35#)

3 burpee penalty for dropping