CROSSFIT
*Old School Week
Strength
Bench Press
12min to build to a 5RM
WOD
CrossFit.com WOD, Mon, 02.12.01
For time:
30-25-20-15-10 of:
Medball Goblet Squats (20, 14)
Assisted Pull-ups
*Half body weight as assistance
Band Resistance
Black Band = 100 lbs
Green Band = 65 lbs
Blue Band = 50 lbs
Red Band = 30 lbs
*we are working muscle stamina here. Even if you have kipping, or butterfly pull-ups you will be doing assisted strict with a band.
COMPETITION
LEANX
24 Min EMOM:
1. ME Cal Bike
2. 10 DB Burpees
3. V-Ups
4. 12 Tall Box Jumps (30, 24)
5. 200m Run
6 Rest
-then-
Cash Out:
3 Sets:
5 Med Ball Push Ups Right into ME Med Ball Plank hold
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