Monday, 9/16

CROSSFIT

Weightlifting

Back Squat (Week 2 of 4)

After a few warm up sets complete:

Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps at 90%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set. (AKA "burnout" set)

*Your 90% set should 3+ reps and then you should get another 5-7 on the burnout set. Score is just the 90% set. Burnout is for sex appeal and leg endurance.

**SUPERSET with weighted 1min. Planks. 45/25lb. or more plate on your back.

Metcon

Metcon (AMRAP - Reps)

Every 3min x 5 Rounds:
10 Hang Power Cleans 115/75
10 Toes-To-Bar
10 Front Squats 115/75
10 Burpees Over The Bar

RX+ is adding 1 rep each round. See how far you can get.
Round 1: 10 reps
Round 2: 11 reps
Round 3: 12 rep
... And so on...

Write what you complete in the comments.Your score is going to be the # you finished. So if you finish RX your score is 10. For RX+ write in the highest round you finished. You may NOT sit out a round. You must complete the minimum of 10 reps.

SWEAT!

Metcon (AMRAP - Rounds)

EMOM x 6min.
12/9 Cal Row
Rest 2min.
EMOM x 6min. (in the same min)
8 Alt. DB Snatches 45/30lb.
8 Box Jumps 24/20"
Rest 2min.
EMOM x 6min.
12/9 Cal Bike
Rest 2min.
EMOM x 6min. (in the same min)
5 DB Thruster (35/20s)
5 Burpee Box Jumps 24/20"

This is going to be a nasty one! If you need to scale anything, try and keep the work to 40sec. Anything less is most likely too easy and more than that will most likely not be repeatable.

Freddy HansenComment