530pm fun!
Weightlifting Tuesday?!
Bane
On The 2 Minute x 10 Rounds
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
Post scores to comments.
WOD Guidance
Time to lift! Build up across sets or keep the same weight across. Complex does not have to be touch and go repetitions.
Box Brief
Nutrition Challenge has ended! Awesome job to everyone that dialed it in for the last 4 weeks. Stay tune for your winners!
95 x 2 rounds
135 x 2 rounds
165 x 2 rounds
185 x 4 rounds
Bane
60#-95#
(60#-65#-70#-75#-80#-85#-85#-90#-95#-90#)
Nutrition challenge re-test
Baseline 73/72/71 216
Re-test 83/79/70 232
Another day at Primal Fitness…
Warm Up
EMOM 5 mins
-3 EB Cluster
-3 Situp to Straddle
-5 Kip swing
MOB
Doorway stretch
Lax ball under shoulder blade
Skill/ Strength
Every 2 minutes, for 16 minutes (8 sets):
Bench Press x 3 reps
*Sets 1-3 = @ 70% *Sets 4-6 = @ 75% *Sets 7-8 = @ 80%
WOD
AMRAP 9 mins
– 8 CTB Pull Up
– 6 Front Squat (155/110)
– 4 Jerk (155/110)
Bench Press – 145#/155#/165#
AMRAP – 4+15 @ 135#