Monday, 6/17

CROSSFIT

Weightlifting

Back Squat (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

SUPERSET with/

10 Barbell Box Step-Ups 20"
*Left + Right = 2 steps
*Shoot for 75/55lb bar or more
*Be sure to stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings.

Metcon (AMRAP - Reps)

2min. AMRAP: X 5 Rounds
10/7 Cal on the Assault Bike or 14/10 Cal Row
10 Toes-To-Bar
Max Front Squats 185/135

Rest 90sec. Repeat x 5 Rounds

RX+ can be anything over 185/135. Some of you can probably do 205/145+. Throw your weight in the comments and let's see what you can do.

These are short bursts for a reason! Go hard and LETS GO!

SWEAT!

Metcon (No Measure)

Every 5 min x 5 rounds
10 DB Deadlifts 50/35s+
10 Toes-To-Bar
500m Row
Go hard! You want at least 2 min of rest each round... you SHOULD need it. Let’s go.

Rest 5 min.

For time: (10min. Time CAP)
100 Russian Kettlebell swings (70/53lbs)
*EMOM 10 Sit-Ups
*Anchor your feet around the KB

(Please scale to 5 TTB if you start breaking.. they need to be unbroken and fast!)Go for 70/50s on part 1 if you can!


Freddy HansenComment