Wednesday, 6/26

CROSSFIT

Weightlifting

Deadlift (Week 2 of 4)

Complete a few warm up sets, and then:

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

Same SUPERSET as last week/

Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional. With the TTB coming up later, it's going to a good ab day :)

Metcon (AMRAP - Rounds and Reps)

18min AMRAP:
6 Cal Assault bike or Row
6 Toes-To-Bar
6 Front Squats 95/65lb. (Every other round do Front Rack Lunges)

*Round 2 is 8 reps of everything
*Round 3 is 10 reps of everything
*Round 4 is 12 reps of everything
*And so on... Adding 2 reps every round.RX+ 115/75

SWEAT!

Metcon (No Measure)

2 Rounds
5 min AMRAP:
5 Rounds
7 Box Jumps + 8 Plate Squat Cleans 55/35lb.
Max Cal Bike or Row in remaining time!
Rest 1 min

5 min AMRAP:
5 Rounds
7 Burpees + 8 Plate Ground To Overhead
Max Cal Row or Bike in remaining time!
Rest 1 min

Rest 3 min

12 min to finish...
21-15-9
Russian Swings 70/53lb.
V-Ups https://www.youtube.com/watch?v=iP2fjvG0g3w
Immediately into...
9-15-21
Burpees
Ab Mat Sit-ups

*do the V-Ups right! Your feet and hands should never touch the ground. Stay in a hollow position then bring hands and feet together. Don’t be a flopper.

Freddy HansenComment