Tuesday, 5/21

CROSSFIT

Metcon (AMRAP - Rounds and Reps)

0-5min.
100 Double Unders
20 Burpees

5-10min.
5 Push Jerks 135/95
10 Pull-ups
Rest 2min


12-17min.
100 Double Unders
20 Burpees

17-22min.
5 Push Jerks 155/105
8 CTB Pull-ups
Rest 2min


24-29min.
100 Double Unders
20 Burpees

29-34min.
5 Push Jerks 185/115
3 Muscle UPs

Little advanced today, but we haven't done anything like this in a while! Notice that the outling exercise gets harder and the push jerk weight goes up each time. Scale accordingly.

You may scale the pulling exercise to 10 pull-ups the whole time or elevated ring rows to save your hands a bit.

If you scale the jerk weight, just make sure you do something that keeps increasing. Add something each time.

Notice you get a 2min. REST after each jerk + pull section to change your weights etc..

SWEAT!

Metcon (No Measure)

AMRAP 20:
Teams of 2:
20 Calorie Row, Bike
20 Wall Balls 30/20
20 Sit-Ups
20 American KB Swings 53/35
*Each round add 10 reps to each
movement :)

Rest 5min.

10min. to finish... (Solo)
1min. Plank "Buy in"
40-30-20-10
Push-Ups
Russian Twists with 5lb. plate (L+R=1)
*This is actually pretty nasty!


Freddy HansenComment