Monday. 5/20

CROSSFIT

Weightlifting

Front Squat (Week 1 of 4)

Few Warm-Ups sets
then;
65% x 5
75% x 5
85% x Max Reps! (5+ goal)

*Switching things up with a front squat cycle this month :)

Metcon (AMRAP - Reps)

15min. to get as far as possible...
14 Cal Row
14 Overhead Squats 95/65lbs.
14 Wall Balls (20/14)
13 Cal Row
13 Overhead Squats 95/65lbs.
13 Wall Balls (20/14)
12,12,12....11,11,11... All the way to 1.

*This is not finish-able, but push hard and add up all your reps at the end :)

*If you need to scale the Overhead Squats, try and overhead lunge instead or just use a bar.

SWEAT!

Metcon (AMRAP - Reps)

AMRAP 7:
15 Cal Bike
10 Front or Back Rack Lunges 95/65

AMRAP 7:
10 Cal Bike
50 Double Unders

AMRAP 7:
15 Cal Row
10 Devil Press 35/25s

AMRAP 7:
10 Cal Row
15 Wall Balls (20/14lb)

*REST 3min. after each section. You should need it if you go hard. Ladies may scale the bike to 12 and 7.

Freddy HansenComment