Friday, 6/21

CROSSFIT

Weightlifting

Push Press (Week 1 of 4)

Complete a few warm up sets, and then:

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

*SUPERSET with/

10-12 Hang High Pulls with power clean grip
*Think of it as an upright row with a little hip hinge. Working the shoulders hard today.
*Go to failure on the last set

Metcon

Chad Engle (Time)

8 Rounds For Time:
8 Cal Row
8 Box Jumps 30/24"
8 Burpees
8 Alt. DB Snatch 70/50

SWEAT!

Metcon (No Measure)

Every 6min x 5 Rounds:
400m run
30 wall balls (20/14lb.)
20 DB lunges (35/20s)

Rest 3 min.

TABATA (20 sec on/10 sec off) x 8 rounds
Banded lateral walk
(Alt every step, so left, right, left, right... etc)
Immediately into...
TABATA (20 sec on/10 sec off) x 8 rounds
"A" Squats

*For the banded walk, keep the band around your ankles and push your knees out. Never bring your feet completely back together. Always leave about 12 inches of space during every step.

*For the TABATA, you're staying at each station for 4min. So that whole section is 8min. total.


Freddy HansenComment