THUR 07.17.14

Scott and Coach Ben on front squats

Scott and Coach Ben on front squats

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day

A. Bench: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. Triple AMRAP (As many rounds & repetitions as possible):
3 minutes AMRAP
10 Hand Release Pushups
40 Double Unders**

1 minute Rest

3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
40 Double Unders

1 minute Rest

3 minutes AMRAP
10 Situps w/ Medball (20/14)
40 Double Unders

**Scale Double Unders to Singles 2:1

Post load and max reps for bench press. Post total reps from all 3 AMRAPs (50 reps per round).
Ex: 255#, 518.

And coming tomorrow…

A. Push Press: In 15 minutes work up to a 3 rep max.

B. 5 Rounds For Time: #Kettlebell Friday
12 Kettlebell Swings (24/16kg)
20m Kettlebell Farmer’s Carry (32’s/20’s kg)
12 Goblet Step-Ups (24/16kg) 20”
20m Kettlebell Farmer’s Carry (32’s/20’s kg)

Post load for Push Press. Post time to complete 5 rounds. Ex: 215#, 9:10 Rx

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