Tuesday, 6/4

CROSSFIT

Metcon (Weight)

30min. Running Clock...
5 Push Jerks (Climbing but unbroken)
10 Chin-ups (underhand grip)
50 Double Unders
Rest 60sec. Between Sets If you happen to get to 10 rounds, then stop.

Again, you can climb as much as you want, but it must be unbroken.

RX+ Pulling options:
1.) 10 Strict Chin-UPs
2.) 3-5 Muscle Ups (must be unbroken)

Accessory Work

Metcon (No Measure)

If you have time, complete this on your own time open gym style:

3 Sets:
1min. of lateral Db raises
1min. of sit-ups
1min. of front Db Raises
1min. of rest

* pick a weight that you get between 12 to 15 reps with

SWEAT!

Metcon (No Measure)

EMOM x 3min.
15/12 Cal Bike or Row
Rest 2min
EMOM x 10min. (Both in the same min.)
8 DB Power Cleans 45/30s
8 DB Push Press
Rest 2min
EMOM x 3min.
15/12 Cal Bike or Row
Rest 2min
EMOM x 10min. (Both in the same min.)
8 Alt. DB Snatch 45/30lb.
8 Toes-To-Bar
Rest 2min
EMOM x 3min.
15/12 Cal bike or Row

Rest 2min. Between Each Section

If you need to scale the cardio, be sure that it's something that takes you about 35-40sec. each round. Otherwise that 2min. is not going to feel needed.



Freddy HansenComment