Dr Izumi- CFS

Dec 1st, 2017

Category: CrossFit

Dr Izumi- CFS

Paige

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Dr. Miguel is now accepting appointments for THIS Saturday 12/2, as well as Saturday 12/16 and 1/6. If you need an adjustment or have a nagging injury you want looked at, Dr. Miguel is your man. Click HERE to see rates and book an appointment!

Warm-up
1 min on, :30 rest/rotate
1. Burpees to Target
2. Bike
3. Wallballs
4. Ski Erg

 

Accessory
3 x 10 Bandy Side Steps (Each direction)
3 x 20 Bandy Glute Bridges

Strength
Front Squat
5-4-3-2-1-1
(75-80-85-90-95-100%)

WOD (20 Minutes)
Tabata Mash
1. Burpees
2. Bike
3. Wallballs
4. Ski Erg

Rest 1 Minute between exercises.
Score=the sum of the lowest # of reps for each exercise.

Extra Work
5 Rounds
5 Touch and go Squat Cleans
Max Effort Strict Pull-ups

ADV – Strict C2B

Score= Max Weight for the Squat Cleans & Total Strict Pull-ups

DISCUSSION 4 Comments

  1. Brian Campbell 12/05/2017 at 12:17 am

    Front Squat: 335
    Wod: 28 w/30lb wb
    Extra: 225/50 Strict Pull ups (240×4)

  2. Sean Flannery 12/01/2017 at 9:51 pm

    FS: Up to 275
    Extra: 187# + 50 strict pull ups

  3. Ben 12/01/2017 at 3:48 pm

    FS: Up to 325#
    WOD: 28 Rx
    Extra: 210# + 41 strict pull ups
    Thanks Alec and Goose for the peer pressure to add 5# for the last set

  4. Alec 12/01/2017 at 1:03 pm

    Up to 275, 24Rx. Happy December!