Wednesday, 5/15

CROSSFIT

Metcon (Weight)

30min. Running Clock...
400m Run
10 Deadlifts
*Pull of choice (pick 1 below)

** Rest 1min. After Each Round

Pull Options:
1.) 10 Strict Pull-Ups
2.) 5 Muscle Ups
3.) 15 Kipping Pull-Ups
4.) 2 Rope Climbs

I need you to choose a weight on the deadlifts that you can do UNBROKEN each round, BUT is also really difficult. For most of you it will probably be in the 225-275 range for men and 155-185 range for women.

Extra Credit:
Weighted Planks with a partner
3-4 Rounds:
1min. Plank with 45/35lb Plate
1min. Rest


SWEAT!

Metcon (No Measure)

(0-5min.)
1 Round:
Run 800m

(5-10min.)
5min. AMRAP:
10 Single Arm DB Push Press 50/35lb
10 Toes-To-Bar
  5 Burpees

(10-15min.)
1 Round:
Row 1000m

(15-20min.)
5min. AMRAP:
10 Single Arm DB Push Press 50/35lb
10 Toes-To-Bar
  5 Burpees

(20-25min.)
1 Round:
Assault Bike 1 Mile
*0.7 Miles for Ladies

(25-30min.)
5min. AMRAP:
10 Single Arm DB Push Press 50/35lb
10 Toes-To-Bar
  5 BurpeesThe push press is 10 reps on EACH arm, so 20 total. Try not to jerk until you get really tired.

Pretty much the only rest you're getting is if you finish the cardio fast, so try and push there.

Freddy HansenComment