top of page

6/13 WOD

Back Squat

1x5 @ 65% 1-Rep

1 x 4 @ 75% 1-Rep

1 x 4 @ 80% 1-Rep

1 x 4 @ 75% 1-Rep


Then


Bench Press

1 x 5 @ 65% 1-Rep

1 x 5 @ 75% 1-Rep

1x5 @ 85% 1-Rep


2-3 Minutes Rest Between all sets


Then


EMOM - 12 Minutes

Minute #1 - 5 Sandbag or Slam Ball Cleans (heavy)

Minute #2 - 10 Band Assisted Chest-to-bar Pull-ups

15 views0 comments

Recent Posts

See All

2/13 WOD

Warm up for the following: 2 Rounds: teams of 2 (I-Go-You-Go) 100 Meter Row 200 Meter Row 300 Meter Row 400 Meter Row 500 Meter Row Then...

2/12 WOD

Warm up for the following: Back Squat 1 x 8 @ 61% 1 x 6 @ 70% 1 x 4 @ 80% 1 x 4 @ 85% Front Squat 1 x 5 @ 69% 1 x 4 @ 80% 1 x 3 @ 84% 1 x...

2/11 WOD

Warm up for the following: In Teams of Two 12 - 100 Meter Sprints 18 Minute AMRAP: Dumbbell Step Step-ups (50/35)(24/20) Every two...

Comments


125 E Santa Clara Street
Arcadia, CA 91006 

©2018 by Everlong Crossfit. Proudly created with Wix.com

  • Yelp
  • Instagram
  • Facebook
bottom of page