B. Single Arm DB Press @ 21X1; 5-8/arm x 3; rest 60 sec b/t arms
Part C will be split into advanced and beginner
Advanced will be the crossfit benchmark
running clock chin ups
(1 chin up the 1st minute, 2 the 2nd, ...)
chin over bar and full extension at bottom on every rep.
beginner:
C1. chin ups 10,10,10 rest 2 mins
C2. push ups 10,10,10 rest 2 mins
Post your loads for A and B , score for running clock chin ups and resistance and sets for C1 an
park in driveways please and check out the Crossfit games on ESPN2 tonight from 8-10 pm
park in driveways please and check out the Crossfit games on ESPN2 tonight from 8-10 pm
A: 295# x 6reps
ReplyDeleteB: 65# DB x 7 reps (6 reps w left arm)
C: 10 minutes + 7 reps
A: 165#x5, 185#x5x2, 195#x
ReplyDeleteB: 25# DB x 8 reps (7 reps w left arm)
C: 10 red-band chin-ups, 1 min rest, 10 push-ups, 1 min rest x 3
Good stuff Mike and Alex. Thanks for posting!!!
ReplyDeleteA: six reps at 185lb., 205 for 3, 205 for 3, 205 for 2
ReplyDeleteB:25 lb. DB for 8 x 3
C: 13 minutes plus 12 reps.