Tuesday, 8/27

CROSSFIT

Metcon (Weight)

20min. EMOM:
Odd: 5 Jerks (off the ground)
Even: Pulling Skill (See below)Pick Something you can do for entire 20min. on the jerk. make it hard, but not so hard you fail the last few rounds. Probably in the range of 155-185 for guys and 85-105 for girls.

Pulling skill can be either:
1.) 3-5 Muscle Ups
2.) 5-10 Strict Pull-Ups
3.) 5 Weighted Pull-Ups
4.) 10-15 Kipping Pull-Ups

Metcon

CF240 (AMRAP - Reps)

15min. to get as far as possible:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American KB Swings 53/35
Burpees

*Can you finish?! RX+ 70/53
*Put your time in if you finish! I am making it a benchmark that you can save and I'm calling it CF240 becuse it's classic CrossFit and it's 240 reps total :)

SWEAT!

Metcon

Every 5 min x 3 Rounds:
200m Run
40 Wall Balls (20/14lb.)
200m Row

Every 5 min x 3 Rounds:
20 Pull-ups
20 Alt. DB Snatch 45/30lb.
20/15 Cal Bike

Tabata DB Russian Twists (25/15lb.)
(20 sec on/10 sec off x 8 Rounds)

*3 min rest between sections. You need to go HARD and earn your rest to make this work. You should have a good chunk of time to recover and be ready to hit the next round.


Freddy HansenComment