Wednesday, 4/24

WEDNESDAY - CROSSFIT

Metcon (AMRAP - Reps)

4 Rounds:
3min. AMRAP:
500m Row or 400m Run
Max Bench Press Reps 135/75
1min. Rest

Rest 3min. (Including the 1min.) Then;

4 Rounds:
3min. AMRAP:
400m Run or Row
Max Deadlift Reps 225/155
1min. Rest

RX+ is 185/95 Bench and 275/185 Deadlifts

Score is Reps of bench and deads combined

Keep Solid Control on ALL reps. Don't rush the movement Please.

Metcon (No Measure)

4 Sets:
1min. Bodyweight plank
immediately into;
20 DB Russian Twists with 35/20lb DB
Rest 1min. After Each Set

*Left + Right = 1 rep

SWEAT!

Metcon (No Measure)

EMOM x 5min.
10/7 Cal Assault Bike Or 14/10 Rower

From 6-11min. try to finish...
5 Rounds:
10 Front or Back Rack Lunges 95/65
10 "A" Squats

From 12-17min.
EMOM x 5min.
12/9 Cal Row Or 10/7 Bike

From 18-25min. try to finish...
8 Rounds:
8 Front Squats 95/65
8 Toes-To-Bar

From 26-33min. try to finish...
100 Russian KB Swings 53/35

The first 3 sections are 5min.
The last 2 sections are 7min.
*If you can/want to, you can try a heavier KB 70/53 for the last part. Squeeze your butt at the top of each rep :)

Freddy HansenComment