Tuesday, 10/1

CROSSFIT

Metcon (AMRAP - Reps)

Every 3min. x 10 Rounds:
10/7 Cal Assault Bike Or Ski Or Row
10 Toes-To-Bar
Max Push Press @40-50% of 1RM

You all just hit your 1RM last week so you should know what 40-50% is today.

Goals:
Shoot for 5-10 Reps. Anything more than 10 is really going to add up.

Do not Jerk the bar. Keep that Push Press!

Power Clean From The Ground

Accessory Work

Metcon (No Measure)

Pick one:
1.) HSPU practice: 50 Strict, 100 Kipping, or 10min. of practice.

2.) 3 Rounds:
1min. regular plank with 45/25lb plate on back
1min. side plank with 15+lb DB in top hand
1min. side plank with 15+lb DB in top hand (other side)

3.) For Time:
50-40-30-20-10
Double Unders
Sit-Ups

SWEAT!

Metcon

20min. AMRAP:
6 DB Deadlifts 70/50s
7 Burpee Box Jumps 30/24"
10 American KB Swings 70/53
12 Cal Assault Bike

Rest 5min.

12min. EMOM:
Min. 1) :45sec Plank
Min. 2) :45sec of Russian Twist (35/20lb DB)
Min. 3) :45sec of Sit-Ups


Freddy HansenComment