Friday, 7/5

CROSSFIT

Weightlifting

Push Press (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5
85% x 3
Few attempts at a 1RM!
*Make sure you don't jerk it! Knees bend for the push and then they never bend again! They only straighten and lock out as your arms lock out.

Optional:
10-15 GHD Sit-Ups between sets

Metcon (AMRAP - Rounds and Reps)

18min. to finish...
50-40-30-20-10
Front Squats 75/55
American KB Swings 53/35
5 Strict Pull-ups After Each Round (so 5 Sets of Pull-ups Total)

SWEAT!

Metcon

(0-9min.)
2 Rounds:
25/18 Cal Bike or Row
25 DB Deadlifts +70/50/35s

(9-18min.)
2 Rounds:
25/18 Cal Row or Bike
25 Box Jumps 24/20"

(18-27min.)
2 Rounds:
400m Run
25 Wall Balls

(27-35min.)
100 Russian Twists with 35/20lb DB
*Left+Right= 1rep

Freddy HansenComment