Friday 5/17/13 - CrossFit Blackbeard

CALL ROB: (219) 308-5357

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

Friday 5/17/13

May 17, 2013

Strength

1) Deadlift- 2×15

Notes: This should be tap-and-go sets. Hands do not come off the bar. Rest only 45-60 sec between sets. Moderate weight.

2.) Bamboo bench press – 2×15

Notes: Moderate weight (you will experience a lot of shake). Rest 60-90 sec between sets.

Skill

Pullups: butterfly and/or kipping

Met Con

5 minute AMRAP

10 front squats 95/65

10 kipping pullups

Rest 1 minute between the AMRAPs

5 minute AMRAP

5 front squats 155/125

5 strict pullups

 

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