Monday, 8/5

CROSSFIT

Weightlifting

Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5
85% x 3
1 to 2 attempts at a new 1RM!

OPTIONAL:
In between sets, do 10-15 HEAVY russian kettlebell swings to warm up that posterior chain and get you primed for that 1 rep max. This helps some people a lot.

RINGER 1 & RINGER 2

Ringer 1
For Time

30-20-10 reps of:
Row or Bike (calories)
Toes-to-Bar

Time cap: 7 minutes 


Rest 2 minutes

Ringer 2
For Time

15-10-5 reps for time of:
Burpees
Overhead squats (95/65)

Time cap: 5 minutes 

SWEAT!

Metcon (No Measure)

Every 3 min x 5 Rounds
15/12 Cal Bike
15 Toes to bar
10 DB Russian twists 35/25

3 min. rest

Every 3 min x 5 Rounds
15/12 Cal Row
15 American KB Swings 53/35
10 Front Rack Lunges 95/65

Accessory:
Get as far as possible in 6min...
10-20-30-40-50
Double Unders
Sit-Ups

Freddy HansenComment