*Disclaimer: Amanda and Dave May are not licensed dietitians and may not write you a diet. They may make suggestions that better suite your body type, performance goals and physique goals.  To schedule your appointment, email Coach Amanda at 2018challenge@crossfitfrederick.com. Join the gym for a month, make changes to your nutrition and get results for a lifetime.

*Disclaimer: Amanda and Dave May are not licensed dietitians and may not write you a diet. They may make suggestions that better suite your body type, performance goals and physique goals. To schedule your appointment, email Coach Amanda at 2018challenge@crossfitfrederick.com. Join the gym for a month, make changes to your nutrition and get results for a lifetime.

TODAY’S WOD:

A. Every 3 minutes for 15 minutes do:
5 Deadlifts (5x5), increase loads.
*Compare to 5/21/18.

B. Complete as many reps as possible in 20 minutes:
Back Squats x 5 @33X2 (LTBD)
Box Jumps x 8 (30”/24”)
Strict Pull-ups x 3
*Compare to 5/21/18.

C. Strength 101:
“Chest #2”
1) Decline Push-ups 5 sets of 8 reps. Tempo 31X1. Feet on 20” surface.
2) Dumbbell Flies on Med Ball, 5 sets of 8 reps, increase load.
3) Bench Press, wide grip, 12-10-8-6-4-2, increase load.
2-minute rests between each set.
Complete each exercise before moving onto the next.
*Compare to 9/17/18.

Post loads for part A, total reps + load for part B and reps/loads for part C to Members Area or comments.

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