Friday, 5/31

CROSSFIT

Metcon (Weight)

Every 3min. x 10 Rounds:
14/10 Cal Rower
10 Pull-Ups
3 Power Clean and Jerks 135/95*

*Rounds 4,5,6, is 2 Power Clean and Jerks as heavy as you can. (While still staying on pace for the workout)

*Rounds 7,8,9,10 is only 1 Power Clean and Jerk. You want to be shooting for some max effort attempts in the end here.

*Scale is just staying at 135/95 the whole time or starting with lighter #s and climbing at your own abilities.

Metcon

Metcon (AMRAP - Reps)

5min. AMRAP:
Max Russian KB Swings 70/53lbCan you go unbroken for the entire 5min? This is actually going to be a fun challenge while lighting up your booty and abs. Be sure to "hinge" while swinging and NOT "squatting."

SWEAT!

Metcon

3 Rounds:

(0-2min.)
30/24 Cal Row
Immediately into;
(2-4min.)
30 DB Deadlifts 70/50s
Immediately into;
(4-6min.)
25/18 Cal Assault Bike
Immediately into;
(6-8min.)
Max DB Box Step Overs 20" (35/20s)

Rest 2min. Repeat 3 TimesAdvanced #'s would be 40/30 Cal Row and 30/24 Cal Bike.

Optional Ca$h Out:
Weighted Partner planks
1min. on 1min. off x 3 Rounds

Freddy HansenComment