TUESDAY - CROSSFIT
Warm up with to about 65-70% of your max and then complete:
3 reps EMOM x 10min.
*Shouldn't be super hard, but not easy either.
*All power reps with emphasis on form. Shoot for touch and goe reps. Keep your hook grip. And FOCUS on your LATS sweeping that bar into your hips.
Metcon (AMRAP - Rounds)
Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Hang Power Cleans 115/75
10 Handstand Push-Ups
RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything... Then 12... And so on...
NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.
15min. AMRAP of sexy:
10 DB Push Press 50/35s+
50 Double Unders
15min. AMRAP of core:
5 Calorie Row
5 Barbell Sit-Ups
5 Barbell Reverse Sit-Ups
5 Russian Twist (L+R=1 Bodyweight)
*Each round add 5 reps to each movement :)That core part though...