1. work up to 1RM push Jerk
2. 4×5 heavy floor presses, use racks and have a partner for spots.
3. 4 R.F.T.
12 push ups
9 kb swings 53/35
6 HSPU
3 muscle ups (the scale to a MU is 3 ring dips/3 pull ups= 1 muscle up.)
CROSSFIT RESOURCES
CONTACT INFO
- Granite State Fitness
- 880 Page St, Manchester, NH 03109
- 603-935-8653
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Gym Fitness Center
Gym Fitness Center
1. Push jerk – 135#. Failed at 145#.
2. Bench press – 5×75#, 5×85#, 5×95#, failed at 100#.
3. WOD – 15:06. 53# for the kettle bell, medium band for the kips, small band for the dips.
1. 135#
2. 85# 95# 100# 105#
3. 14:35 with box for some hspu, band for ring dips and switched to ring row half way through.