Wednesday, 4/10

WEDNESDAY - CROSSFIT

Metcon (Time)

"Pump Session "

As Many Rounds As Possible In 25min.

20/15 Cal Assault Bike or Row
10 Incline DB Bench Press 50/25s
50 Double Unders
15 Pull-Ups

*Rest 90sec. After Each Round*Do a round FAST, then rest 90sec. and repeat.

*For the incline, you can stack of plates with the flat benches. Optimal angle is 30-45 degress.

*Score is your slowest round

Accessory Work

Metcon (No Measure)

DB Bent Over Ladder:
10-9-8-7-6-5-4-3-2-1

*70/45lbs. or more
*Complete 10 on the right, then 10 on the left, then 9 on the right, then 9 on the left, and so on...

*Keep form and time under tension a priority. No one should finish this in under 7-8min.

SWEAT!

Metcon (No Measure)

35min. to get as much work done as possible. You are on your OWN time. As soon as you finish a section, rest 90sec. and keep chipping away.

6 Rounds:
10/7 Cal Assault Bike or Row
10 Incline DB Bench Press 50/25s+

Must Rest 90sec Then;

6 Rounds:
10/8 Cal Row
10 DB Deadlifts 70/50s

Must Rest 90sec. Then;

6 Rounds:
15 Wall Balls 20/14
  5 DB Burpee Power Cleans 50/35s

Must Rest 90sec. Then;

For Time:
50 "Air" Squats

**Once you finish everything, rest 90sec. again and then go back through. Change Incline bench to Floor Press if you get there again.*For the incline, you can stack of plates with the flat benches. Optimal angle is 30-45 degress.


Freddy HansenComment