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10/21/2013

By t. | In Today's Workout | on October 20, 2013

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Strength Seminar This Weekend

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CrossFit Wilmington’s reputation, performances, and results are all built upon a foundation a strength. That strength is linked low country logodirectly to the input and instruction of Low Country Strength’s, Will Kuenzel. Join us this weekend as we host Will for another Strength Seminar. Cost – $50

All are welcome to attend. You do not have to be a member of CFW to attend only want to get stronger.

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Joe W. completing Friday's 5 rounds of 3 DL at 405lbs and 3 Push Press at 205lbs in 4:23.

Joe W. completing Friday’s 5 rounds of 3 DL at 405lbs and 3 Push Press at 205lbs in 4:23.

CrossFit
Front Squat – 1 rep max
Front Squat Drop Set – drop 10-20lbs and do a max rep set. Repeat until you reach 40-45% of your max. Rest only the time it takes to reset the load.  You should do at least 5 sets before you reach your 40-45%.
Good Morning 6-8 x 4
Weighted HD Sit Ups – 10 x 5 (4,0,x,0) – Rest 1 minute

Wilmington Weightlifting Club

Snatch, Hang snatch from below the knee, hang snatch from the power position – 70% x 5 sets
Clean, Hang clean from below the knee, Hang Clean & Jerk from the power position – 70% x 5 sets
5 Rounds…
Sprint to flag pole
Rest the time it takes to walk back

4 Comments to "10/21/2013"

  • t. says:

    October 20, 2013 at 9:44 pm -

    Strength in body and of character. Joe is an athlete, a coach and a true professional.

  • Sensei says:

    October 21, 2013 at 8:39 am -

    Great job Joe!

  • Gene says:

    October 21, 2013 at 9:13 am -

    Talk about motivation.
    Killin it Joe. Great job man.

  • Gloria says:

    October 21, 2013 at 2:33 pm -

    PR’d on the front squats today! 165 solid! Following the strength cycle from my garage.

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