Workout Of The Day 9 October 2017

Gracie South Bay BJJ team of Paulinho, Gabi, Bia and Martiece are doing great things in CrossFit and BJJ.

Workout Of The Day 9 October 2017

We’re taking pre-orders for new shirts.  We have some sample shirts, so come in early to try some on and see what size you prefer.   Try them on BEFORE class only.

E2M – Back Squat

5-5-5-5-Max

*All sets at 70% of 1RM…or increase 5-10# from last week

*Max reps on last set, up to 10 reps

 

E2M – Shoulder Press

5-5-5-5-Max

*All sets at 65% of 1RM…or increase 5-10# from last week

*Max reps on last set, up to 10 reps

 

Accessory work:

3 x 10-15 BW Single leg RDL’s

+

100 Banded Glute bridges

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