Friday, 8/2

CROSSFIT

Weightlifting

Strict Press (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% 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.

Weightlifting

Metcon (Time)

For Time:
40-30-20-10
Front Squats 75/55
7 Toes-To-Bar
10-20-30-40
Push Press 75/55
7 Toes-To-Bar

*RX+ is 95/65

* Goes like this...
Round 1:
40 front squats, 7 ttb, 10 push press, 7 ttb

Round 2:
30 front squats, 7 ttb, 20 push press, 7 ttb...

Round 3:
20 front squats, 7 ttb, 30 push press, 7 ttb... And so on..

.SWEAT!

Metcon (Time)

For Time:
800m Run
_
5 Rounds
7 Thrusters 45/30s
7 Pull-ups
7 Burpees
_
800m Run
_
5 Rounds
7 Thrusters
7 Pull-ups
7 Burpees
_
3 Rounds
200m farmer carry 53/35s
20 Barbell Sit-ups 45/35lb

*no rest between sections


Freddy HansenComment