Friday, 7/26

CROSSFIT

Weightlifting

Strict Press (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 set of 20 russian twists with the heaviest DB possible. (45/30lb.+)
*REMEMBER that strict press has ZERO knee bending.

Metcon

Metcon (Time)

3 Rounds For Time:
30 Russian KB Swings 70/53
25 Push Press 75/55lb
20 Cal Row or 200m Run
15 Toes-To-Bar

*15 Cal Row for ladies

*Lock out those push presses for a split second every rep. Your arm locking out and going straight back down without a pause does NOT count.

*Time CAP: 18min.

*RX+ is an 18min. running clock with max muscle ups in remaining time :) Put your finish time and then your Muscle up # in the comments.

SWEAT!

Metcon

5 Rounds:
1 min Wall Balls 20/14lb.
1 min Double Unders
1 min DB Power Cleans 45/30s
1 min Box Jumps 24/20"
1 min Bike or Row for Cals
1 min rest

3 min rest.

3 Rounds: (for quality)
10 DB Box Step Ups
10 V-Ups (stay hollow)
10 DB RDLs
1 min Weighted Plank

That first part is "fight gone bad" style and should be extremely challenging if you do it right!

Part 2 is going to be a little slower, but is some much needed Glute, Hamstring, and Ab work with emphasis on quality over time. Gotta do these things sometimes to get better and feel better.



Freddy HansenComment