Thursday, 10/3

CROSSFIT

Metcon

Metcon (AMRAP - Reps)

3 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) 15 Pull-Ups
Min. 4) 15 Wall Balls 20/14
Min. 5) Max Bench Press 185/95
Min. 6) 60 Double Unders
Min. 7) 15 Pull-Ups
Min. 8) 15 Wall Balls 20/14
Min. 9) REST

*Seems more complicated than it actually is. It's just switching out running and double unders, but I have to write it out so it makes sense.

*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 6-8 reps each time or you will wind up doing a TON of bench.

*RX+ is 20 Wall Balls or 5 Muscle Ups

Accessory Work

Metcon (Time)

For Quality:
100 Russian Twists 45/30lb.

*No bouncing today. 1sec. pause on the ground on each side. Thats stop and go will give you a better ab workout. Just do it and switch things up. Left + Right = 1 rep


Freddy HansenComment