Friday, 6/28

CROSSFIT

Weightlifting

Push Press (Week 2 of 4)

Complete a few warm up sets, and then:

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


10-12 Hang High Pulls that I prescribed last week. (true shoulder day )

Metcon (AMRAP - Rounds and Reps)

15min. AMRAP:
2 Devil Press, 50/35s (Round 1)
1 Round of "Friday"
4 Devil Press, 50/35s (Round 2)
1 Round of "Friday"
6 Devil Press, 50/35s (Round 3)
1 Round of "Friday"
…continue to add 2 Devil Press after every round of "Friday"

"Friday" is 7 Pull-Ups + 10 Wall Balls 20/14lb.
"Friday" Rx+ - 3 Muscle Ups + 10 Wall Balls

SWEAT!

Metcon (No Measure)

(0-15min.)
3 Rounds:
400m Run
30 Push Press 50/35s
20 DB Deadlifts 70/50s
10 Toes-To-Bar

(15-30min.)
15min. to finish...
10 Rounds:
30 Double Unders
3 Devil Press 50/35s

(30-35min.)
For Time and Quality:
100 Russian Twists with 25/15lb. DB
(Left + Right = 1 rep)

The only rest you get is if you finish a secrtion early. So... Go fast :) Have everything setup so that you can go right into the next section. Go heavy on the deadlifts! Get atleast 1min. rest before going to the next section. So, no matter where you are, just STOP and chill before the next piece.


Freddy HansenComment