Wednesday, 8/14

CROSSFIT

Metcon (AMRAP - Rounds)

"Deadlift Recovery Week"
_
Every 3min. x 10 Rounds:
10/7 Cal Bike or 100m Run
10/7 Cal Row
10 Toes-To-Bar
3 Deadlifts (see below)

*Rounds 1,2,3,4 is 40%
Rounds 5,6,7,8 is 50%
Rounds 9 and 10 is 60%

*7 Cals for Ladies :)

Accessory Work

Metcon (No Measure)

Optional Extra Credit:
100 Russian Twists with 35/20lb DB
(Left+Right= 1rep)

SWEAT!

Metcon

0-20 min...
3 Rounds:
20 Push Press (75/55lb.)
500m Row
20 Push-ups
10 Burpee Pull-ups

20-30 min...
3 Rounds:
400m Run
15 Sumo Deadlifts High Pulls (75/55lb.)

30-35 min...
AMRAP:
30 DB Russian Twists (25/15lb.)
10 Alternating Toe Touches (L+R= 1rep)Alternating Toe Touch Demo:

https://www.youtube.com/watch?v=UbVkDpAZsr8


Freddy HansenComment