Call Us: 609.915.8516

Thursday April 14 2016

Miriam excited to hit the 16.4 chipper!

Miriam excited to hit the 16.4 chipper!

NEWS:

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.

WARM-UP:

 

WOD:

Part 1:

Bench Press

5 x 3 (Build off of 5 x 5 from last Tuesday, 4/5/16)

Part 2: 

4x Through:

:30 seconds of work / :30 seconds of rest

Max Handstand Push-ups or Handstand Holds

FORMAT:

Example of how to build to your 3 rep max today based on your 5 rep max from last week.

5rm=200lbs

Warm-up Sets: 45 x 10, 135 x 5, 155 x 5, 185 x 3

Working Sets (to build to 3 rep max): 205 x 3, 215 x 3, By Feel, By Feel, By Feel

SCALING:

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text