Wednesday, 4/3

CROSSFIT WOD

Metcon (Weight)

(0-5min.)
Row 1000m Or Run

(5-15min.)
10min. to establish:
3 Rep Max Hang Power Clean

(15-20min.)
Run 1000m Or Row

(20-30min.)
10min. to establish:
3 Rep Max DeadliftScore is hang clean and deadlift max combined.

Try and put a solid effort into that run and row please! That makes or breaks the workout :)

Extra Credit:
5 Rounds:
30sec. of barbell sit-ups
https://www.youtube.com/watch?v=6gGFnXo_BQ0
immediately into;
30sec. of reverse sit-ups
https://www.youtube.com/watch?v=TV1T1cpDSsw
30sec. Rest

Sweat 11am, 6:30pm

Metcon 

21min. EMOM:
Min 1.) 10 DB Bench Press 45/25+
Min 2.) 10 Back Squats 135/95
Min 3.) 12/9 Cal Assault Bike Or Row

Rest 5min.

3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers https://www.youtube.com/watch?v=VP9Qp72zZ_c
1min. of Push-Ups
1min. Rest

*Shoot for the same DBs for both movements and don't rush the movement. Good form and time under tension is more important then reps on movements like this :)*Barbell is coming from off the ground on part 1. Some of you may use the actual bench instead of the DBs if you like. Just need a few of you to share it.

Freddy HansenComment