Monday, 5/13

CROSSFIT

Metcon (Weight)

15min. EMOM:
3 Power Cleans
3 Front Squats
3 Push Jerks

Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. We have done this before as 135/95 RX, 155/105 RX+, If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.

Metcon (AMRAP - Rounds and Reps)

7min. AMRAP:
8 Front Rack Lunges 115/75
10 Wall Balls 20/14

Rest 2min.

7min. AMRAP:
8 Back Squats 115/75
10 Toes-To-Bar

*Those squats and lunges are coming off the ground. Clean it, toss it on your back, be smooth and careful. Those numbers should be something that keeps you constantly moving.

SWEAT!

Metcon (No Measure)

10min. EMOM:
Odd: 12/9 Cal Row
Even: 1 Round of "Cindy"
Rest 3min
10min. AMRAP:
10-20-30-40-50
Double Unders
Alt. DB Snatches 45/30lb
Sit-Ups

10min. EMOM:
Odd: 12/9 Cal Assault Bike
Even: 1 Round of "Cindy"

*3min. REST After Each Section*Advanced: 15/12 Cal Row
*Cindy is:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*If you can not hang with that, you can do 3,6,9.

Freddy HansenComment