18 Sept 2014 – Welcomes and WOD

High fives and chest bumps to our newest members, Arnie and Matt!

Welcome to CrossFit 1864 guys!


WORKOUT OF THE DAY

Beginner

A1) Strict press 3-5 x 5
A2) Midline
- Rest 30 seconds between A1 & A2
- Rest up to 2 minutes after A2

Intermediate & Advanced
A1) Strict press @ 80-85% 1RM. Perform 2-4 reps per set, totalling 10-15 reps
A2) Midline
- Rest 30 seconds between A1 & A2
- Rest up to 2 minutes after A2

Advanced Only
B) Tempo Method – Strict press
- 3-5 sets of 8-10 reps @50% 1RM
- Tempo 2020

All Athletes

C) 2 x 4 minute AMRAP, rest 2 minutes between rounds:

3 Strict chin-ups
6 Deficit push-ups
9 Front squats

Athletes choose load for front squat, aim for 60-70% 1RM