Friday, 9/20

CROSSFIT

Metcon (Time)

For Time:
400m run
100 Double-unders
30 Snatches 75/55lbs.
400m run
100 Double Unders
30 Snatches 95/65lbs.
400m run
100 Double Unders
30 Snatches 135/95lbs.
400m run

Time Cap: 25min.

Metcon

For Time and Quality:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs

*It's ok if you go over class time, just stay out of the way. Also, if you need to scale, try one of these options:
1.) kipping one of them or both of them.
2.) 10 rounds of 3 and 3 or a doable #
3.) Advanced option. Try a vest or a HSPU deficit.

SWEAT!

Metcon

4 Rounds:
(0-2min.)
Row 500m
(2-3min.)
Max Alt. DB Lunges 45/30s
(3-4min.)
Max Pull-Ups
(4-5min.)
Max Double Unders
(5-6min.)
Max DB Deadlifts 70/50s
(6-7min.
Max Anchored Sit-Ups

(Rest 2min.)
Each round is 9min. Restart the clock each time. 36min. total.



Freddy HansenComment
Thursday, 9/19

CROSSFIT

Weightlifting

Front Squat

4-5 x 5 reps

SUPERSET with;

Weightlifting

Single Leg Deadlift

8 Reps on each leg.
*This is very different than what we did last week!

Video Instruction:
https://www.youtube.com/watch?v=34-XA9bvIHo

Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets. Build in weight as much as possible with solid form on each.

Metcon (Time)

5 Rounds:
20 Cal Row
15 Wall Balls (20/14lb)
10 Burpee Deadlifts 70/50s


Freddy HansenComment
Wednesday, 9/18

CROSSFIT

Weightlifting

Push Press (Week 2 of 4 )

After a few warm up sets complete:

Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps at 90%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set. (AKA "Burnout" set.

**SUPERSET with;
Lateral DB Raises to failure OR DB Shrugs to failure. (12-15 rep range for the weight.)

Rest 90sec Between Sets

Metcon (Time)

For Time:
1000m Row
15 Power Clean and Jerks 135/95
800m Run
15 Power Clean and Jerks 135/95

Time CAP: 15min.

RX+ Option: 155/105

SWEAT!

Metcon

EMOM x 12min.
Odd: 15/12 Cal Row
Even: 10 Wall Balls + 10 Box Jumps (20/14lb ball + 24/20" Box)
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest
---rest 1min.---

EMOM x 12min.
Odd: 15/12 Cal Bike
Even: 15 SDHP's 95/65
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest

You can have 1min. rest after the planks but not before. Soon as the minute is up from lifting, you go straight into those planks.

*This is going to be a lot harder than you think ;)



Freddy HansenComment