CROSSFIT NTX: DE BENCH & METCON

Wednesday, December 23, 2009

DE BENCH & METCON

1. Warm Up

Row 1000m

2. Strength

DE Bench Press - 8x2 @ 50% of 1RM

3. Stamina - 3 rounds

Weighted Pullups, 3 reps
Renegade Rows, 5 reps
Wallball, 20 reps

4. Work Capacity - 21-15-9 reps for time:

Overhead Squat (95#)
Slasher-Halos (35#)
Run 800m

5. Durability

GHD Situps, 50 reps
Back Extensions, 50 reps

5 comments:

CrossFit NTX said...: Eric Y.

2. 105#
3. 50/25/20
4. 45/25/23:48; January 4, 2010 at 2:45 PM
CrossFit NTX said...: Blake B.

2. 125#
3. 25/25/20
4. Rx'd. - 19:40; January 4, 2010 at 2:45 PM
CrossFit NTX said...: Nate A.

2. 105#
3. 10/25/20
4. 45/26/20:02; January 4, 2010 at 2:46 PM
CrossFit NTX said...: Victoria H.

2. 25#
3. Blue/10/12
4. 10/15/14:33 (row); January 4, 2010 at 2:47 PM
CrossFit NTX said...: Andrew S.

2. 95#
3. BWx1/25/20
4. 45/25/19:48 (400m); January 4, 2010 at 2:47 PM

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