Thursday, 7/18

CROSSFIT

Metcon

2 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press 185/95
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press 185/95
Min. 8) 200m Row
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press 185/95
Min. 11) 15/12 Cal Assault Bike
Min. 12) Max Pull-Ups

*Seems more complicated than it actually is. It's just switching out different cardio pieces, but I have to write it out so it makes sense.

*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5 reps each time.
*RX+ is strict pull-ups or muscle ups, which also a good idea to ensure you don't do too many reps.

*A DB Bent Over Row could be a great change up here as well, just saying! About 20sec. of work on each side.

Accessory Work

Metcon (AMRAP - Reps)

10min. to get as far as possible...
10-20-30-40-50
Russian KB Swings 70/53
Push-UpsCan you finish??


Freddy HansenComment