There will be a volunteer meeting Friday evening at 6pm for those interested in helping out with the Valentine’s Day Massacre competition on Saturday. All help will be greatly appreciated.
CrossFit
5 Rounds of:
Bench Press 5 reps
Chin-ups 5 Reps
Rest 2:30min b/w rds
Then:
For Time
50,40,30,20,10
Double Unders
Sit-ups
Supplemental
4 rds of:
Row 400m
15 Burpees over rowe
rest 2min b/w rds
Wilmington Weightlifting Club:
(A)
Snatch – heavy single
Then off that number… 85% x 2 x 2; 90% x 1 x 2
Clean & Jerk – heavy single
Then off that number… 85% x 2+1 x 2; 90% x 1 x 2
Snatch Pull – 105% (of snatch) x 2 x 5
Back Squat – heavy single
Then off that number… 90% x 1, 95% x 1, 100% x 1
(B)
Weighted Chin ups: 8-10 x 4
Barbell Side Step Ups: 10-12 x 4
Seated Row: 8-10 x 4
(C)
6 rounds
5 Chin ups
10 Air Squats
5 toes to bar
1 box jump