Wednesday, 7/31

CROSSFIT

Weightlifting

Deadlift (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs works well. If you need to scale, try a band for sets of 6-8 and build that strength up.

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Accessory Work

Metcon (No Measure)

Extra Credit - (if you're still alive)
Pick One:
50 Strict HSPU's for quality
or
75 Kipping for quality
or
Practice HSPUs for 10min.

SWEAT!

Metcon (No Measure)

10 min EMOM:
Min 1: 15 Wall Balls 20/14
Min 2: Max DB Deadlifts 70/50s

10 min EMOM:
Min 1: 200m run or 250m Row
Min 2: Max Goblet Squats (same db, but you only need 1)

10 min EMOM:
Min 1: 60 Double Unders
Min 2: Max DB Box Step Overs 35/20s

*3 min rest between each section


Freddy HansenComment