Wednesday, 9/4

CROSSFIT

Metcon (Weight)

(0-5min.)
Row 1,000m or 800m Run

(5-17min.)
Work Up to a 1 rep max Power Clean and Jerk

(17-22min.)
Assault Bike 1 mile or Ski, Run 800m

Metcon (AMRAP - Reps)

(22-35min.)
13min. AMRAP:
21-15-9
Deadlifts 225/155
Handstand Push-Ups
... After you finish all 45 reps, go to 275/185
...If you think you may finish both of those in less than 13min. then do strict HSPUs and click RX+. If you still finish that, note your time in the comments.

SWEAT!

Metcon

0-10min.
100 Double Unders
50 Alt. DB Snatch 50/35lb.
40 Pull-Ups
30 Push-Ups

10-25min.
3 Rounds:
500m Row
400m Run

25-35min.
30 Push-Ups
40 Pull-Ups
50 Alt. DB Snatch 50/35lb.
100 Double Unders

If you’re REALLY good at pull-ups and push-ups, you can try 50 of each as an advanced option.

*All DB Snatches must touch the ground.


Freddy HansenComment