Strength

Press 1×5 at 40% 1RM
Press 1×5 at 50% 1RM
Press 1×3 at 60% 1RM
Press 1×3 at 70% 1RM
Press 1×3 at 80% 1RM
Press 1×3+ at 90% 1RM

Rest as needed between sets.

Rule of 8. Complete as many reps as you can on the final set, if less than 8, continue sets until 8 reps have been done.

GP/Open WOD:
1 min max reps KB swing
rest 2 min
1 min max reps KB clean
rest 2 min
1 min max reps KB snatch
AHAP – same weight for each
switch hands at 30 for clean and snatch

Keith visiting Chikara Crossfit Tokyo

1

July 13, 2016

Wednesday 07.13.2016

Strength Press 1×5 at 40% 1RM Press 1×5 at 50% […]
July 12, 2016

Tuesday 07.12.2016

Strength: Back Squat 1×5 at 40% 1RM Back Squat 1×5 […]
July 11, 2016

Monday 07.11.2016

Strength Bench Press 1×5 at 40% 1RM Bench Press 1×5 […]
July 9, 2016

Saturday 07.09.2016

GP Wod Team Nutts For time: 10 HSPU (each) 15 […]