Tuesday, 5/28

CROSSFIT

Metcon (AMRAP - Reps)

EMOM x 10min.
Odd: Max Hang Power Snatches 135/95
Even: 60 Double Unders
Every other round is 14/10 Cal Row


Rest 3min.

EMOM x 10min.
Odd: Max Hang Power Cleans 185/125
Even: 60 Double Unders
Every other round is 14/10 Cal Row

Rest 3min.

EMOM x 10min.
Odd: Max Deadlifts 225/155
Even: 60 Double Under
Every other round is 14/10 Cal Row

Kinda of hard to program something that makes sense and looks fun after Murph but... I think this will do just fine :)

*If you need to scale the weights, that's fine. Just try and use soemthing that you get less than 5 or more than 10 reps.

Score is just reps on the weights. Must finish the cardio pieces to RX. If you want to beef the weights up, go for it and put your weights in the comments.

SWEAT!

Metcon (No Measure)

3 Rounds: (40sec. on 20 sec. off)

Station 1.)15 Wall Ball 20/14
Station 2.) 12/9 Cal Row
Station 3.) :40 Plank
Station 4.)12/9 Cal Bike
Station 5.) DB Push Press 50/35
Station 6.) Max Bicycle Abs
Station 7.) 15 Wall Balls 20/14
Station 8.) 12/9 Cal Assault Bike
Station 9.) Max Box Jumps 20"
Station 10.) Max KB Sumo-DLHP 70/53

Rest 2min.*Should be able to share most equipment here, so team up.

*Advanced can do 15/12 Cal stations


Freddy HansenComment