Monday, 9/30

CROSSFIT

Metcon (Time)

Every 5min. x 5 Rounds:
5 Back Squats
500m Row
15 Pull-Ups or 5 Weighted Pull-Ups or 7 Muscle Ups

Back Squat Percentages:
Round 1.) 40%
Round 2.) 40%
Round 3.) 50%
Round 4.) 50%
Round 5.) 60%

Do not go over your percentages. These down weeks are necessary for long term results.

Metcon (AMRAP - Reps)

1 Round for Max Reps:
2min. of Max Wall Balls 20/14lb.
2min. of Max American KB Swings 70/53
2min. of Max Wall Balls 20/14lb.
2min. of Max American KB Swings 70/53

SWEAT!

Metcon (Time)

On a 15-minute clock, for max reps each round...

0:00 - 3:00, Run 400m Then Max Pull-Ups
Rest 1 minute
4:00-7:00, Run 400m Then Max Back Squats 115/75
Rest 1 minute
8:00-11:00, Run 400m Then Max Pull-Ups
Rest 1 minute
12:00-15:00, Run 400m Then Max Back Squats 115/75

On a 15-minute clock, for max reps each round...

0:00-3:00, Row 500m Then Max Push Press 75/55lb bar
Rest 1 minute
4:00-7:00, Row 500m Then Max Wall Balls (20/14lb.)
Rest 1 minute
8:00-11:00, Row 500m Then Max Push Press 75/55
Rest 1 minute
12:00-15:00, Row 500m Then Max Wall Balls (20/14lb.)*5min Rest Between Section 1 and 2
*Squats are off the ground
*Basically they are all 3min. AMRAPs
*RX+ that last section with 95/65 if you like. I kept it light so you can crank out some serious reps.



Freddy HansenComment