Friday, September 30th

Dan Bailey’s First “Jackie” -CrossFit

Performance is in red, Competition is in blue

A) 2 sets of:

Back Squat x 5 reps (heavier than last week)
Rest 2 minutes

B) 2 sets of:
Front Squat x 3 reps (heavier than last week)
rest 2 minutes

C) “Jackie”
For Time:
1000m Row
50 Thrusters 45/33
30 Pull-Ups

This classic benchmark should hurt a bit and is all about how much you want to push it. Baller status for doing the reps all unbroken. Try to keep the bar on your body for all 50 reps. NO BAILING THE EMPTY BARS! If you think you’ll bail, then set up a lighter bar with bumps on it. Resting the bar on your back is allowed. Standard scaling options for Pull-Ups: volume, Jumping Chest-to-Bar, bands, or Ring Rows.

A) 2 sets of:
Back Squat x 4 reps @80%
Rest 2 minutes

B) 2 sets of:
Front Squat x 4 reps @80%
Rest 2 minutes

C) “Jackie”
For Time:
1000m Row
50 Thrusters 45/33
30 Pull-Ups

This classic benchmark should hurt a bit and is all about how much you want to push it. Baller status for doing the reps all unbroken. Try to keep the bar on your body for all 50 reps. NO BAILING THE EMPTY BARS! If you think you’ll bail, then set up a lighter bar with bumps on it. Resting the bar on your back is allowed. Standard scaling options for Pull-Ups: volume, Jumping Chest-to-Bar, bands, or Ring Rows.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531