Tuesday, 6/18

CROSSFIT

Weightlifting

Power Snatch 

Every 2:30min. x 6 Rounds:
250m Row
3 Power Snatch (climbing)

*Try building up to a max effort.
*Complete the row at about 80-90% effort each time. Everyone should be done with that under 1min.

Metcon

John Stephens (Time)

For Time:
30-20-10
American KB Swings 53/35
15 Pull-Ups
30 Double Unders

immediately into;

10-20-30
American KB Swings 53/35
15 Handstand Push-Ups
30 Double Unders

*Time CAP: 15min.
*RX+ Strict HSPU's

SWEAT!

Metcon (Time)

For Time:
18-16-14-12-10-8-6-4-2
Toes-To-Bar
Front Rack Lunges 95/65lb.
Bar Over Burpees
Front Squats 95/65lb
Box Jumps 24/20"
Russian KB Swings 70/53lb.

(Time CAP: 35min.)Just to be clear... 18 of each movement,  then 16, then 14... All the way to 2.

Left+Right= 2 reps on the lunges

RX+ 115/75


Freddy HansenComment