2012-04-04

WEDNESDAY WORKOUT

STRENGTH/TECHNIQUE:
Weighted/Strict/Band Assisted CHEST TO BAR Pull Ups
3-3-3-3-3
* Find A Resistance That Allows You To Complete All 5 Sets Around The Same Weight OR Band Assistance For All Five Sets... You Will Start A New Set Every Minute On The Minute & Will Have 2-3 Sets To Figure Out What Resistance You Will Use Before Starting The 5 Sets Of 3 Listed Above...

WORKOUT... BENCHMARK!
** Time To Start Filling Up Our Record Boards **

"DT"
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 5 Rounds *
(12 Minute Cutoff)

To Make The Record Board You Will Need To Use The Rx'd Weight Which Is 105#/155# & Finish All 5 Rounds Before The Cutoff Time...

HOWEVER....

Crossfit Is About Knowing Your Abilities & Being Smart If You Are Not There Yet So You Can Also Pick From The Following Weight Scale Options:

#1 - 95#/135#
#2 - 75#/115#
#3 - 55#/95#
#4 - 45#/75#

POST ALL RESULTS TO COMMENTS

8 comments:

Megan said...

Megan 75# 7:20

Unknown said...

Nice work 5a. 75# at 8:30 for me. I've got to get stronger. And faster.

Anonymous said...

75# 8:22

--Colleen

Adam said...

135# 10:03

stull77 said...

Eldon
9:35 rx'd

Anonymous said...

Roger #95
9:02 felt pretty good :) thanks for the tips Brandon on break down


Roger

Anonymous said...

55# 10:05

Sharon

Carolyn said...

Took awhile to get this posted.
55#'s 8:43.