Wednesday, 9/18

CROSSFIT

Weightlifting

Push Press (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.

**SUPERSET with;
Lateral DB Raises to failure OR DB Shrugs to failure. (12-15 rep range for the weight.)

Rest 90sec Between Sets

Metcon (Time)

For Time:
1000m Row
15 Power Clean and Jerks 135/95
800m Run
15 Power Clean and Jerks 135/95

Time CAP: 15min.

RX+ Option: 155/105

SWEAT!

Metcon

EMOM x 12min.
Odd: 15/12 Cal Row
Even: 10 Wall Balls + 10 Box Jumps (20/14lb ball + 24/20" Box)
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest
---rest 1min.---

EMOM x 12min.
Odd: 15/12 Cal Bike
Even: 15 SDHP's 95/65
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest

You can have 1min. rest after the planks but not before. Soon as the minute is up from lifting, you go straight into those planks.

*This is going to be a lot harder than you think ;)



Freddy HansenComment