Wednesday, 7/10

CROSSFIT

Weightlifting

Deadlift (Recovery week 4 of 4)

Every 4min. x 4 Rounds:
25/18cal Assault Bike or Row
5 Deadlifts at % of 1RM

Round 1: 40%
Round 2: 50%
Round 3: 50%
Round 4: 60%

PLEASE do not go above these percentages as it is the recovery week. The cardio should be the hard part today.

Metcon (Time)

For Time:
100 Front Rack Lunges 95/65
* 5 Wall Balls at the top of each minute until finished. Starting with Wall Balls (20/14lb. ball)

RX+ is
50 reps at 95/65
50 reps at 115/75

I know you want to go fast , but please don't hit your knee on the ground too hard. Be cautious! Step back or forward is fine. Left + Right = 2 reps

SWEAT!

Metcon (No Measure)

Every 5 min x 5 Rounds
1. 20/15 Cal Bike + 50 SDHPs 75/55
2. 20/15 Cal Bike + 500m Row
3. 20/15 Cal Bike + 50 Wall Balls 20/14
4. 20/15 Cal Bike + 500m Row
5. 20/15 Cal Bike + 50 Front Squats/OHS 75/55

Rest 4 min

2 Rounds:
1 min Russian Twist with 35/25lb. DB
1 min Plank
1 min Weighted Sit-Up with (same DB)
1 min Plank
1 min rest

Put your big boy and big girls pants on today! Gunna be a spicy one!

Freddy HansenComment