Monday, 6/24

CROSSFIT

Weightlifting

Back Squat (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

SUPERSET with/
*Try a little more than last week
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)

Every 3min. x 5 Rounds:
15/12 Cal Row
15 Wall Balls 20/14
Max American KB Swings 53/35lb.RX+ 70/53lb

SWEAT!

Metcon (No Measure)

20 min AMRAP:
25/20 Cal Bike
25 DB Push Press 50/35s
25/20 Cal Row
25 Sumo Deadlift High Pull 95/65lb
75 Double Unders

Rest 5min.

10min. to finish...
50-40-30-20-10
Russian Twists with 5lb. plate
10-10-10-10-10
Toes-To-Bar
10-10-10-10-10
Sit-Ups

Freddy HansenComment