Wednesday, 4/17

WEDNESDAY - CROSSFIT

Activation
2 Rounds Of
10 Air Squats
5 Burpees
5 Push-ups

With a light set of dumbbells:
5 Deadlifts
5 Hang Power Cleans
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Push Presses
5 Front Squats

Metcon (AMRAP - Rounds and Reps)

(0-9min.)
2 Rounds:
35 Burpees
Row 400m

(10-17min.)
7min. AMRAP:
7 Bench Press (135/75)
7 SDHP's (115/75)
7 American KB Swings 70/53

(18-27min.)
2 Rounds:
35 Burpees
Row 400m

(28-35min.)
7min. AMRAP:
7 Bench Press (135/75)
7 SDHP's (115/75)
7 American KB Swings 70/53

SWEAT!

Metcon

0-20min.
_
50 Back Squats 95/65
40 Russian KB Swings 53/35
30 Push-Ups
_
50 "A" Squats
40 Russian KB Swings 53/35
30 Push-Ups
_
50 Back Rack Lunges 95/65
40 Russian KB Swings 53/35
30 Push-Ups
_
50 "A" Squats
40 Russian KB Swings 53/35
30 Push-Ups

20-35min.
15min. AMRAP:
10 Pull-Ups
10 Calorie Bike
50 Double Unders

*If you are not done with part one at around the 18min. mark, consider stopping to get ready for part B.

Freddy HansenComment