If your planning on doing Fight Gone Bad this weekend be sure to sign up for a heat. www.windycitycrossfit.com has all the information. The last day to register is this Wednesday. If you have any questions please send me an email.
A1
Incline bench press
4 sets of 10 (tempo 4020)
Rest 90 seconds
A 2
Weighted chin ups
4 sets of 8 (tempo 30x1)
rest 90 seconds
Then complete one round of the following each minute for 10 minutes
3 hang power clean and jerk
6 burpees
Post workout
Shoulder mobility work
Snatch Drills
Did people sign up for the crossfit challenge on Saturday? what time are you all doing it?
ReplyDeleteYou mean Fight Gone Bad at Windy City? Some of us signed up for 10am
ReplyDeleteIncline bench 95-100-105-110
ReplyDeleteWeighted chins all with 10#
7 rounds at 135#. Arms were cooked after the strength portion, had trouble locking out the push jerks on a couple of the rounds. This was deceptively brutal.
incline @ 95#; chin-ups unweighted (failed 7th rep on last set)
ReplyDelete7 rds straight at 115#, broke for 1min, then did two more rds.
Bench - 135# 1st set, then we thought we were doing 115# but in reality it was 95#...those plates all look alike...still hard in the end of round 4.
ReplyDeleteChin ups - 35#, 25#x7, 10#x7, deadhang.
All ten rounds at 145#. Way harder than it looked.
Jim and I did 115 x 4 sets on the bench with 25# weighted CU's. On my CU's I did 8x25# 8x25# 7x25 5x25# (Jim assisted me up to 8)
ReplyDeleteWorkout did all 10 rounds at 135. I almost quit on round 9 but instead i finished the 9th, waited 14 secs and completed 10th set with 2-3 secs to spare...
did not throw up, drank the shit out of a pelegrino
bench: 135-115-95-95
ReplyDeletechins: not even going there
6 rounds @ 135#
was not feeling it at all
bench 95 10 10 6 7
ReplyDeletechins green band 8 8 7 7
8 rounds @ 135