Wednesday, 5/1

WEDNESDAY - CROSSFIT

Metcon (AMRAP - Rounds)

EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
8 Deadlifts 225/155
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
8 Bench Press 135/75

Rest 4min.

EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Deadlifts 315/200
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Bench Press 185/100


Keep this in mind if you scale... ALL SECTIONS should be UNBROKEN. Section 2 needs to heavier then section 1. Percentage of effort should be like 60 on part 1 and 80 on part 2.

SWEAT!

Metcon (Time)

Get as far as possible in 35min...

4 Rounds:
500m Row
20 Close Stance DB Front Squats 50/35lb.

immediately into;

4 Rounds:
500m Row
20 DB Deadlifts 50/35s

"Manion" Style! On the DB Front Squats, you're holding the single DB vertical with your hands around the bell and not the handle. Feet are literally stuck together. There should be no space between them.

RX+ is doable for a lot of you! use a 70/50lb DB for the Squat and 70/50s for the Deadlifts

Freddy HansenComment