May 5, 2016
#ProjectCrossFit #Wednesday_WOD_Completed ✔ Back Squat ( 5 @ Max then 3×3 @ 75 % of 5RM ) Take 10 Min to work up to a heavy 5RM for the day. THEN 3×3 @ 75 % of 5RM * * * SCORE IS YOUR 5RM * * * (at Project Crossfit)
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#ProjectCrossFit #Wednesday_WOD_Completed ✔ Back Squat ( 5 @ Max then 3×3 @ 75 % of 5RM ) Take 10 Min to work up to a heavy 5RM for the day. THEN 3×3 @ 75 % of 5RM * * * SCORE IS YOUR 5RM * * * (at Project Crossfit)
#Wednesday_WOD_Completed ✔ (at Project Crossfit)
#ProjectCrossFit #Wednesday_WOD_Completed ✔ #OHSquats Weightlifting : 7-10 min. To work up to 75% of 1RM Then Max reps at 75% of 1 RM X 3 REST 3 MIN BETWEEN MAX REP ROUNDS OverHead Squat (75% of 1RM) (at Project Crossfit)
#projectcrossfit_mutant #Wednesday_WOD_Completed ✔ (at Project Crossfit)
#ProjectCrossFit #Wednesday_WOD_Completed ✔ Metcon ( Time ) 12 Min. EMOM, Alt. Movements: - 4 Back Squats @ 60% 1RM* - 10 Hand Release Push-Ups *Smooth form focus on the way Down, Fast and Furious on the way Up. Teach your muscle to be Fast and you will teach yourself to be Strong. This is a Body weight WOD it is a great guage of your overall fitness be surprised 6 - 8 weeks in an effort to quantify your progress. J.T. ( Time ) 21-15-9 - HandStand Push-Ups - Ring Dips - Push-Ups In Honor of Petty Officer 1st Class Jeff Taylor,30 , of Little Creek, VA (at Project Crossfit)
#picplaypost #ProjectCrossFit #Wednesday_WOD_Completed ✔ #EMOM METCON ( Weight ) 10 Min EMOM, Alt. Movements: -5 DeadLifts @ 75% of 1RM -10 Perfect Push-Ups (at Project Crossfit)
#picplaypost # KettleBallSwing #BoxJumps #Thrusters #Putitdown_Flipit_and Reverseit #Wednesday_WOD_Completed ✔ (at Project Crossfit)
#picplaypost #ProjectCrossFit @ProjectCrossFit #JackWhite #Wednesday_WOD_Completed ✔ So Proud of my #CrossFitCommunity, Keep pushing it, Never Quit! @alaporra11 @creyes22 @slobaina362 @blushwhore5 @dollface_brit @dc5_luis Thanks to my Bro @alfonso_g82 for some great shots! @sotoinstagram @juan2trez (at Project Crossfit)