Max Effort Day
Push Jerk 3RM 175lbs
Incline Bench 3RM 185lbs
Superset -Weighted Pull ups Max reps 20lb vest plus 40lbs of chains
Weighted dips Max reps X3
Detail Work
Alternating Curls & Skull Crushers 3X12 Superset
Workout Time: 45 minute(s)
Workout Date: 822 days ago
822 days ago at 5:28plink
Westside Barbell Dynamic Effort Day
Speed Box(20 inch) Squat 50% 12X2 with average bands
Speed Squat Cleans 50% 12X2 with chains
Speed Pull Deadlifts 50% 6X2 Sumo 6X2 Conventional with average bands
Crossfit Endurance
SC= 1.5 miles 80% first half 90% second half=9:46
Workout Time: 1 hour(s) 30 minute(s)
Workout Date: 823 days ago
823 days ago at 5:05plink
James is now following you
Workout Time: 1 hour(s) 30 minute(s)
Workout Date: 826 days ago
826 days ago at 6:04plink
"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
WOD Time: 19 minute(s) 56 second(s)
Rx
Workout Time: 30 minute(s)
Workout Date: 826 days ago
826 days ago at 1:20plink
Clean & Jerk 135X2,155X2,165X2, 185X3
Westside Barbell Speed Bench 50%1RM with Bands 12setsX3reps 60 secs Rest
Crossfit Endurance 5K for time= 20:30
Workout Time: 1 hour(s) 30 minute(s)
Workout Date: 827 days ago
827 days ago at 4:31plink
