04/28/17: Benching and "Elizabeth"
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This is the LAST WEEK of the Nutrition Challenge! Stay Strong!: If you are not inputting your weekly scores on SugarWOD on Sunday...then you have zeros for your points for the week! Don't worry...you can go back and enter scores still, just please do so ASAP so we can make sure we have an accurate point spread!
1st Annual CFR Charity Row: Saturday, June 24th at Sonny's Place in Somers! Teams of 5 will be required to raise $500 and collectively complete a marathon row (42,195 M). This year will benefit the MS Society. Details and registration information is available at the gym.!
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WOD:
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Boot Camp:
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A.) 10 Minutes: Every 30 Seconds, Complete 5 Push Ups
B.) 21-15-9:
Calorie Row
Ring Dips
C.) 100 Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Bench Press: 90% of 3RM x 3, Every 3 Minutes, 3X
B.) "Elizabeth"
21-15-9:
Power Clean (135/95#)
Ring Dip
C.) 100 Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A1.) Hamstring Curls: 10
A2.) 20 Banded Good Mornings: 3X
B.) Back Squat:
Always warm up with full depth, ex. 35%x5, 45%x3, 55%x23,65%x2,75x2
Find max 3 -2″ above (crash bars)
Then 90% of max triple- 2×2 full depth
C.) 1K Row Time Trial
D.) Full range GHD Raise: 10, 3X
E.) 5X:
15 Skull Crushers
20 Hammer Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
