Workout: Thursday, Jun 6, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

4 Week Personalized Gymnastics Course

• Choose 1 movement you want to focus on
• 3x/week customized training program for 4 weeks
• One personal training session a week with a coach for 30 minutes

• Starts: Wednesday June 12th
• Sign Up: Write your name on the whiteboard at the front of the gym
• Registration Closes: Tuesday June 11th
• Cost: $100
• Early Registration: $75 if you sign up by Friday June 7th

Bench Press 5-3-5-3-5-3
Every 2 min x 6 sets:
#1: 5 reps @ 70-75%
#2: 3 reps @ 75-80%
#3: 5 reps @ 72-77%
#4: 3 reps @ 77-82%
#5: 5 reps @ 82%+
#6: 3 reps @ 85%+
*sets of 3 should be heavier than the sets of 5 on each set
*change weight each set and go heavier on each wave (final set of 5 and 3 should be the heaviest sets)

D-Day
For time:
50 Bench Press 135/95#
40 Toes Through Rings
30 Burpee Box Jump Overs 24/20″

Fitness:
50 Bench Press 95/65#
40 Sit Ups
30 Burpees

Rx+ Same as Rx