Wednesday, 5/22

CROSSFIT

Metcon (AMRAP - Rounds and Reps)

4min AMRAP:
Row 500m "buy in" on the odd rounds
Run 400m "buy in" on the even rounds


AMRAP in remaining time of the 4min
12 Deadlifts
9 Hang Power Cleans
6 Toes To Bar

Rest 90sec.
Repeat for 4 Rounds

Round 1.) 135/95
Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110

If you need to scale, just keep 1 weight the whole time or start light and just try to add a little something each round.

Metcon (No Measure)

Extra Credit, BUT... I kinda want everyone to do it because we have a lot of time left ;) However, to finish you will definitely go over class time, so cut it a little shorter if you have to go.

4 Rounds:
200m Single ArmFarmer Carry with a 70/53lb KB
15 Barbell Sit-Ups
*KB must stay on the same arm for 100m each way
OR
2 Rounds:
400m Farmer Carry with (2) 53/35s
20 Barbell Sit-Ups

SWEAT!

Metcon (No Measure)

(0-10min.)
Row 1000m
50 Alt. DB Snatch 50/35lb.

(10-20min.)
2 Rounds:
400m Run
25 Pull-ups

(20-30min.)
Row 1000m
50 Alt. DB Snatch 50/35lb.

(30-40min.)
2 Rounds:
400m Run
25 Pull-ups

Freddy HansenComment