12
Aug
08/13/2015
Clinton Hill – CROSS TRAINING
QOD
What did you like best about your hometown?
Video Link / Article
https://www.youtube.com/watch?v=nXfzWe-6t0w
Strength / Skill
–If you hit all of your numbers last month (got 5+ in week one, 3+ in week two and 1+ in week three) then you will …..
ADD 10 pounds to your Deadlift’s 1 RM and re-calculate your new percentages.
Deadlift (Week 1 – 65% x 5, 75% x 5, 85% x 5+)
Work off of 90% of the 1rm
**You Must get More than 5 reps on your final set.
WOD
Metcon (Time)
3 rounds of
In 3 min complete:
the ladder: (3:3, 6:6, 9:9, 12:12 reps) of
Front Squats 95/65#
Pull ups
– rest 1 minute between rounds
– reps start over each round
Bonus
10 min of:
Even Min: 6 Barbell Rows
Odd Mins: 10 Push ups