Benchmark: “Jackie”

May 7th, 2015

Category: CrossFit

Benchmark: “Jackie”

group

Strength
Front Squat
3-3-3-3-3

-Between sets alternate between IT rolling and adductor rolling

WOD
“Jackie”
1000m Row
50 Thrusters (45lb)
30 Pull-ups

*Rx is an empty 45lb barbell for both men and women. Scale as necessary. Please do not drop empty barbell as it ruins the bars!

Scores/Comments from “Jackie” on 5/29/14

Conditioning Class: WOD
3 Rounds
1 minute Airdyne for Max Cals
1 minute Burpees for Max Reps
1 minute Ski Erg for Max Cals
1 minute Double Unders for Max Reps
1 minute Rower for Max Cals
Rest 2 minutes

Conditioning Class: Core
Alternating Tabata
– L-Sit
– Plank Hold

DISCUSSION 10 Comments

  1. Mike Brown 05/08/2015 at 1:46 pm

    6:57 RX

  2. Joel 05/08/2015 at 12:36 am

    Crossfit Works!
    5/20/2013 11:01 RX
    1/27/2014 10:17 RX
    5/29/2014 9:36 RX
    Tonight 9:17 RX

    Next time I am going sub 9!!

  3. Trevor Crean 05/08/2015 at 12:09 am

    7:45 Rx

  4. Eddy 05/07/2015 at 11:31 pm

    Bench press for strength
    Jackie: 7:53 Rx

  5. CashLady 05/07/2015 at 6:53 pm

    FS: 145#
    Jackie: 9:09 RX

  6. Diana O'Neil 05/07/2015 at 5:35 pm

    FS: 195 x 3
    Jackie: 8:56 Rx (first time)

  7. Mike Quigley 05/07/2015 at 3:57 pm

    FS: 245×3, 255×2
    Today – 8:44
    1/27/15 – 7:57
    going in the wrong direction!

  8. Brian M. Maser 05/07/2015 at 3:56 pm

    Jackie: 7:24 Rx

  9. Frawls 05/07/2015 at 1:27 pm

    FS: 240×4 (Hatch)
    Jackie: 9:00 Rx

  10. melstec 05/07/2015 at 12:33 pm

    Strength: hatch
    Today: 9:49 rx
    5/29/14: 11:58 rx.. woo shedded 2 min 🙂