Wednesday, 6/19

CROSSFIT

Weightlifting

Deadlift (Week 1 of 4)

Same style as the squats. Complete a few warm up sets, and then:

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

Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional ;)

Metcon

James Mitchell (AMRAP - Rounds and Reps)

15min. AMRAP:
5 Bench Press 185/100
5 Strict Pull-ups or( 1 Rope Climb) *Only If Your Good At Them!
15 Wall Balls 20/14
200m Run

*Share the benches and start at different stations to make this work.
*If your bench press is really light, then consider doing a floor press with some DBs for sets of 10 instead.
*RX+ 30/20lb Ball

SWEAT!

Metcon

15 min to finish...
3 Rounds:
21 DB Deadlifts (50/35s)
15 DB Hang Power Cleans
9 DB Push Press
400m Run

Rest 3 min.

3 rounds:
1 min Single Arm DB Side Raise (Right)
1 min Single Arm DB Bent Over Row (Right)
1 min Single Arm DB Side Raise (Left)
1 min Single Arm DB Bent Over Row (Left)
1 min Rest

Rest 3 min.

5 min. AMRAP:
Push-ups!

Part 1:
*You can make this an AMRAP if you finish super early. You shouldn't need to if you choose the right weight.

Part 2:
*you can hold the rig for support on your side raises. And you’re going to need 2 different DB weights, as you’ll be able to go SIGNIFICANTLY heavier on the DB Rows.
**shoot for ~15 reps of everything. It shouldn’t be fast, but controlled, quality movements.

Part 3:
*Men's life long goal here is 100 Legit push-ups
*Women's life long goal here is 50 Legit push-ups

Freddy HansenComment