Friday, 7/12

CROSSFIT

Weightlifting

Push Press (Recovery week 4 of 4)

A few warm-up sets and then;
5 x 40%
5 x 50%
5 x 60%

*In between each set complete 30 Russian Twists with a 45/30lb DB (Left + Right = 1)

Metcon (AMRAP - Rounds)

EMOM x 8min. (Both in the same minute)
8/6 Cal Row or 50m run
8 Alt. DB snatches 50/35

Rest 2min.

EMOM x 8min. (Both in the same minute)
7/5 Cal Assault Bike or 50m run
7 DB Power Cleans 50/35s

Stay close to your station and have fast transitions.

SWEAT!

Metcon

4 Rounds:
1min. of Max DB Bench Press 45/25s+
15sec. Transition
1min. of Max Cal Row (Goal: 20/15+)
Rest 90sec.

Rest 5min. (Including the 90sec.)

"Chipper"
10min. to get as far as possible...
50 Russian KB Swings 70/53/35
40 Push Press 45/25s+
30 Goblet Squats 70/53/35
40 Push Press 45/25s+
50 Russian KB Swings 70/53/35

Can you finish!?The first weight for the KBs is the advanced option :)


Freddy HansenComment