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Kyle M. Front Squatting 315lbs


Crossfit:
5 rounds of:
Bench Press 4 Reps  x 5 Sets
Weighted Chin-Up 6 Reps
rest 2:00

Then:
For time:
30 HSPU
40 KB Swings 24/16
50 Pull-ups
60 Sit ups

Wilmington Weightlifting Club

(A)
Power Snatch – [65% x 1, 70% x 1, 75% x 1, 80% x 1] x 3
Power Clean and Jerk – [60% x 1, 65% x 1, 70% x 1, 75% x 1] x 3
Clean Pull – 110% (of clean) x 3 x 5

(B)
Romanian Deadlift: 6-8 x 4
Y-Raise: 10-12 x 4
Leg Press: 8-10 x 4

(C)

Helen
3 Rounds for time…
Run 400m
21 KB Swings (24/16)
12 Pull ups