7
Sep
09/08/2015
Clinton Hill – CROSS TRAINING
QOD
What is something you hate doing?
Strength / Skill
Week 1
DOWNLOAD BIG LIFTS 2
Add 2.5 to 5 lbs overall from when we first started the program. If you got more then 10 reps then add 10lbs. If you got around 5 then add 5-7. If you got less then 5 add 2.5 to 1 rep max from 2 months ago Wodify’s numbers.
Bench Press (65% x 5, 75% x 5, 85% x 5+)
USE 90% of 1RM
**You Must get More than 5 reps on your final set.
WOD
Metcon (Time)
10 Rounds for time:
2 Strict Pull Ups
4 Push Ups
6 OH Lunges (45/25#)
8 Goblet Squats (24/16kg)