Friday the 21st

CFGI 2011

CFGI circa 2011

I.
Every 90s (6 sets):
Front Squat + Jerk @ 85-95%

II.
Bench Press
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 2 reps
Set 4 – 6 reps
Set 5 – 4 reps
Set 6 – 2 reps
(build-up slowly)

III.
Every three minutes, for 18 minutes (6 sets):
Run 400 Meters
10 Push Press (115/75 lbs)
07 Ring Dips

IV.
(a) DB Rows 5 x 5 (per arm)
(the goal is to go heavier than last week)
(b) GHD Sit-Ups 5 x 10 reps

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Filed under crossfit, crossfit affiliate, Crossfit box, crossfit military, fitness, Oly, strength & conditioning, WOD

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