5/1/13, Wednesday - CrossFit Blackbeard

CALL ROB: (219) 308-5357

4400 34th Street North, Unit K
St. Petersburg, FL 33714

5/1/13, Wednesday

May 14, 2013

Strength

1) Bulgarian Split Squat with Dumbbells 3×8(8 with each leg)

Note: Heavier then last week, rest 30 seconds.

2) Press-70%x5, 80%x3 and 85%xME

Rest 30 seconds

3) Glute-Ham Raise- 3×10 Demo

Rest 30 seconds

Note: Alternate between BSS, Press and GHR’s. Rest 30 seconds between movements.

 

Met-Con

SQT

3 Rounds

10 Ground-to-overhead 95/75#

200 Yard Shuttle Sprint, 50 yards there and back twice

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