Monday, 8/19

CROSSFIT

Weightlifting

Back Rack Lunge (Superset)

Taken out of the rack:
8 reps on each leg. Take your time and do not rush the movement. Climb to the heaviest weight you feel comfortable hitting today.

SUPERSET with 8 Lateral Lunges below.

Then Rest 1-2min. and repeat.

Lateral Barbell Lunges

From the floor, complete 8 reps on each side. Build as heavy as you're comfortable going. Slow and controlled reps. Get BELOW parallel!

Demo Video:
https://www.youtube.com/watch?v=3M9Z5lh-Qfc

Metcon

Metcon (AMRAP - Reps)

16min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) 20 Wall Balls 20/14
Min. 3) Max Effort Pull-Ups
Min. 4) Rest

*RX+ is 20/15 Cal Row
*If you can do the RX+ so that the minute rest feels needed.

SWEAT!

Metcon

20min. AMRAP:
50 DB Bench (45/25s+)
50 Double Unders
10 Single Arm Devil Press (5ea. arm)
50 Push-Ups
50 Double Unders
10 Single Arm Devil Press (5ea. arm)
50 Burpees
50 Double Unders
10 Single Arm Devil Press (5ea. arm)

*Every 5min. you get a 1min. REST

(Rest 4min.)

12min. to get as far as possible...
6 - 9 - 12 -15 -18
Cal Row
Cal Bike
Cal Ski

Freddy HansenComment