Tuesday, 6/11

CROSSFIT

Metcon (Weight)

Every 5min. x 6 rounds:
3 Power Cleans (Climbing)
3 Bench Press (Climbing)
500m Row (90%+ effort)

Score is weight of your max Power Clean and bench press combined. Try and really smash that row or it's going to feel like a really long rest break. Start at about 70% effort and build. DO NOT start super light.

Accessory Work

Metcon (Time)

For Time and Quality:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs

*It's ok if you go over class time, just stay out of the way. Also, if you need to scale, try one of these options:
1.) kipping one of them or both of them.
2.) 10 rounds of 3 and 3 or a doable #
3.) Advanced option. Try a vest or a HSPU deficit.

SWEAT!

Metcon (No Measure)

Every 5 min x 4 rounds
200m run
250m Row
20 Alt DB Snatches 50/35lb.
Max pull-ups...
*give yourself a little time to get ready for the next round! And PLEASE scale something if you aren’t getting any pull-ups.

Rest 5min.

For time... But do CONTROLLED QUALITY reps:
30 DB renegade rows (Alt every 5 reps)
30 “A” squats
30 reverse sit-ups
30 pushups
30 reverse sit-ups
30 “A” squats
30 DB renegade rows (Alt every 5 reps) On the renegade rows, shoot for 25/15lb. or more.


Freddy HansenComment