January 04, 2017

by Crossfit Hydraulic | Jan 3, 2017 | WOD | 5 comments

Strength
Bench Press 5-5-5
*These shall all be performed at 70% of your 1RM. If you fail to reach 5 in a set, drop weight for your next set.

MetCon
For Time:
Row 2k
Run 400 meters
50 Box Jumps (24″/20″)
Row 1k
Run 200 meters
25 Box Jumps (24″/20″)
*25:00 time cap

5 Comments

Shawn Burks on January 6, 2017 at 9:56 am

Powerlifting:
6 x 6 Bench @ 175# x2,185# x2, 195# x2

3 x 10 Skull Crushers @ 65#
3 x 10 Single Arm KB Row: 53# KB

2 x 6 Chin Up Max Negative Holds: Assisted
Reply
Emily on January 5, 2017 at 9:05 am

Bench Press: 55lbs

Partner WOD with Katy: 21:52
Reply
Shannon on January 4, 2017 at 6:15 pm

Bench 155

Metcon 20:26 rx
Reply
Danny on January 4, 2017 at 1:02 pm

Bench – 175#
Metcon – 21:11 Rx
Reply
Karen O'Donnell on January 4, 2017 at 9:53 am

Bench Press: 65lbs

WOD: 20:14 – Partnered with Erin

Powerlifting:
6 x 6 Bench @ 55lbs

3 x 10 Skull Crushers @ 15lbs
3 x 10 Single Arm KB Row: 2 sets with Purple, 1 set with Mustard

2 x 6 Chin Ups: Assisted
Reply

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