Max Effort Close Grip
Barbell Push-ups (weighted vest or chains) 2 x Max
Superset 3 x 8 - 12
Chest Supported Rows & Face Pulls
AMRAP 7:00
2 R/L Heavy KB Push Presses
5 Chinups
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~ 46 year old, Randy "The Natural" Couture
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World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.
Max Effort Close Grip
2 comments:
M/21/6'3"/253#
Max Close Grip
225# pr
Barbell Push Ups
2 sets max reps: 14-12
Super Sets x3:
chest supported row 70# DB's x8
face pulls thick green band x12
AMRAP 7:00
50# DB push press x2 R/L
band assisted pull ups x5
-8 rounds
Shit I only got 235, catching up real quick.....
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