WHITEBOARD – 23 January 2014
Workload:
Bench Press: 6 sets of 4.
*Load is straight across: equals 102.5-105% of 6 on 09JAN2014Then:
10 Minute AMRAP:
8 Ring Dips
10 Weighted Cossak Squat (1/4th bodyweight)
25 Double-Unders
Notes: If the sets get too heavy, deload down after the second set. For the second part, if you are not proficient in Double-Unders either pick a total number per round you can hit 8/10 times in 1 set or sub out 100m Row.
For the Cossak squat here is a good video for a demonstration (weighted starts at 1:22):
If you can’t perform appropriately do stationary lunges (Single Leg Split Squat) or an unweighted version.
Beyul Training 
AM:
Back Squat – Worked up to 355×5
PM:
Hang Clean – Worked up to 315×1
Bench Press – 225×4, 250×4, 260×4, 265×4, 225×4, 225×11
AM:
10 rounds of heavy bag work
1 minute on
1 minute off
5 rounds:
30 seconds double unders
30 seconds burpees
30 seconds rest
PM:
Rugby Crossfit workout.
find working set of 5 rep bench. Do 5×5 at that weight. 185#
3 rounds:
max ring dips
1 minute rest
3 rounds:
max deadhang pullups
1 minute rest
21-15-9
Sumo Deadlift High Pullup 95#
Burpee Box Jumps
8:46
What a great morning – working out with Christine and Lauren!
bench
91-91-91-91 (fail last rep)-90-90 (fail last rep)
WOD
sub blue band bar dips
30# Cossack
100m row