16
Jun
06/17/2016
Clinton Hill, East Williamsburg – CROSS TRAINING
Announcements:
Williamsburg Grand Opening June 18th
Ladies Night – Thursday, June 23; 6:45-7:45 WOD, followed by wine.
Weightlifting
Power Clean (Ladder)
Starting at 50% 1RM, 1 Rep EMOTM for 10:00 adding weight each minute. Make a plan and have weights ready. Don’t sandbag until your last lift!
C3W3: Bench Press (5-3-1 AMRAP on last set)
5 x 75% TM + 10#
3 x 85% TM + 10#
1 or more x 95% TM + 10#Training Max is 90% of your 1RM. So take 70% of 90% of your 1RM than add 10#, etc.
It’s crucial to rest as long as needed on the last set and focus on getting as many reps as you can.*Put your final weight and reps in Wodify
3 x 85% TM + 10#
1 or more x 95% TM + 10#Training Max is 90% of your 1RM. So take 70% of 90% of your 1RM than add 10#, etc.
It’s crucial to rest as long as needed on the last set and focus on getting as many reps as you can.*Put your final weight and reps in Wodify
WOD (Time)
With a 15:00 time cap, complete
20-15-10-15-20 of:
Double Unders
Toes to Bar
Sit-Ups
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3:1 scale for single unders
Scale t2b with “Knees to Sky”