Monday, 7/22

CROSSFIT

Weightlifting

Back Squat (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That's a good thing don't worry :)

Metcon (AMRAP - Rounds and Reps)

15min. AMRAP:
10 Cal Row
10 Wall Balls 20/14
2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
- Round 1 and 2 is 50%
- Round 3 and 4 is 55%
- Round 5 and 6 is 60%... and so on...

*Scaled is 135/95 the entire time.

SWEAT!

Metcon

12 min EMOM:
3 Rounds
Min 1: 15/12 Cal Bike
Min 3: 200m Row
Min 4: 200m Run
Min 2: 10 Burpees

10 min to finish...
100 Wall Balls
*7/5 Push-ups EMOM, starting with push-ups

10 min to finish...
100 Russian Swings 70/53lb.
*7/5 Push-ups EMOM, starting with push-ups

*3 min rest between sections

ADVANCED is clapping push-ups!

Freddy HansenComment