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
"Forging Elite Fitness In Midtown Omaha"
8 comments:
Megan 75# 7:20
Nice work 5a. 75# at 8:30 for me. I've got to get stronger. And faster.
75# 8:22
--Colleen
135# 10:03
Eldon
9:35 rx'd
Roger #95
9:02 felt pretty good :) thanks for the tips Brandon on break down
Roger
55# 10:05
Sharon
Took awhile to get this posted.
55#'s 8:43.
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