Workout Blog

1/29/2017-MONDAY WOD

Punishment League 17.4

14 Minute clock..
4 rounds
8 deadlifts
14/10 cal row
At the completion of the 4 rounds, find a 1 rep max clean in remaining time

Rx 185/115
Scaled 135/95

Score is weight, tie breaker is time finishing the buy in

Strength cashout
Add 10# to 3rm (same as last week) then
Back squat
3 @ 70% of 3 RM
3 @ 80% of 3 RM
Max @ 90% of 3rm

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 Monday

5:30AM

6:30AM

9:00AM

11:00AM

NOON

3:30PM

4:30PM

5:30PM

6:30PM

     

 

Tuesday

5:30AM

6:30AM

9:00AM

11:00AM

NOON

4:30PM

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6:30PM

 

Wednesday

5:30AM

6:30AM

9:00AM

11:00AM

NOON

3:30PM

4:30PM

5:30PM

6:30PM

  7:30PM *Yoga

   

 

Thursday

5:30AM

6:30AM

9:00AM

11:00AM

NOON

4:30PM

5:30PM

6:30PM


 7:30PM *Barbell club

 

Friday

5:30AM

6:30AM

9:00AM

11:00AM

NOON

3:30PM

4:30PM

5:30PM

 


Saturday

            10:00AM

CONTACT US

keep in touch

South Seattle Crossfit

4101 West Marginal Way SW #B9,

Seattle, WA 98121

Phone. 2069322696

Email. info@southseattlecrossfit.com