Monday, 4/29

MONDAY - CROSSFIT

Weightlifting

Back Squat (Week 5 of 20 Rep Max)

LAST WEEK! You guys should know the deal. (read my description April 1st if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. Go for broke today and record your score . You're gunna want to know the numbers for next time. All though that's a long ways down the road ;)

Metcon (AMRAP - Rounds and Reps)

15min. AMRAP:
7 Cal Assault Bike or 10/9 Row * If you row it still only counts for 7 points
3 Power Cleans 135/95
7 Wall Balls 20/14
3 Jerks 135/95

RX+ is... 30/20 WBall
*Rounds 1 and 2 @ 135/95
*Rounds 3 and 4 @ 155/105
*Rounds 5 and 6 @ 185/120
*Rounds 7 and 8 @ 205/130
*Rounds 9 and 10 @ 225/140
... I Can't imagine anyone getting this far so I'll stop now.

SWEAT!

Metcon (Time)

8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats

1 Round:
500m Row
30 Devil Press 35/20s

8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats

1 Round:
500m Row
30 Devil Press 35/20s

All for time! No Rest!*35min. Time CAP!
*If you know this is going to be really hard for you, then scale it to 3/6/9 on the reps.

Freddy HansenComment