Thursday
ben
December 21, 2017
“Total Prep” A. Every 3:00 x 5 sets 10-8-6-4-2 Back Squat, Climb to a heavy double Rest 3:00 B. Every 3:00 x 5 sets 10-8-6-4-2
Here is what we found…
“Total Prep” A. Every 3:00 x 5 sets 10-8-6-4-2 Back Squat, Climb to a heavy double Rest 3:00 B. Every 3:00 x 5 sets 10-8-6-4-2
“Weightlifting Wednesday” Every 2:30 x 5 sets 5 Strict Press @ 3102 Tempo Accessory 3 rounds for Quality: 1/2 Gasser Overhead Dumbbell Carry, You choose
“Tabata Something Else” Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs
How about a big ol’ CrossFit St. Charles Congrats to Jenn Hogan on earning Augusts title of Athlete of the Month!!!! Get to know this
“Dirty Three” AMRAP x 3 minutes: 5 Thruster, 95/65 10 Pull ups Rest 3 minutes AMRAP x 3 minutes 5 Thrusters, 95/65 10 Burpees Rest
In the third video Kim & Ben talk about key components of our programming  philosophy and how to attack it! Practice, Train, Test, Repeat, Compete.
“Max Effort Monday” A. Every 2:00 x 5 sets: 1 Overhead Squat B. Every 2 minutes x 5 sets: 1 Front Squat C. Every 2
“Reptar” 5 rounds for time: 15/12 Cal Row 12 Slamball, 40/30 9 Push Press, 95/65 Record scores to Train Heroic Box News Bro Sesh with LINDA!
Sisson AMRAP x 20 minutes: 1 Rope Climb 5 Burpees 200m Run *If you have a vest or body armor, wear it* *Partner WOD &
Perfection is the Enemy of Good. Perfection is the Enemy of Progress Perfection is the Enemy of Happiness Perfection is a vacuum In the presence
