08/23/16

22
Aug

08/23/16

Lift

Life
Every 2 minutes, for 12 minutes (6 sets): Back Squat
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

Fitness
Every 2 minutes, for 10 minutes (5 sets): Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%

Metcon

Life & Fitness
Complete as many rounds and reps as possible in 15 minutes of: 20 Dumbbell Box Step-Overs (20′′ box; 55/35 lbs)
20 Push Press (95/65)(65/35)
40 Double-Unders / Mountain Climbers

Tuesday

Accessory

bicep curls 21’s x 2 sets
overhead tricep extensions with a heavy plate 2 x 15 reps ab wheel roll outs 3 x 10 reps

 

CrossFit Core

 

Warm-Up

3 Rounds (9 mins):

10 Dumbbell Piston Push-Pulls

200 m Run

10 Blast-Off Push-Ups

Lift

Zercher Squats

Every 2 mins x 10 mins

10-10-8-6-6-4 reps (increasing in weight each set)

Metcon

Partnered WOD:

AMRAP x 10 mins

Row 500m/Run 400m

20 Synchronous Burpees

10 HSPUs (strict)(kipping)(matted)

(Partners alternate Row/Run)

At end of 10 mins: AMREPS of Synchronous T2B x 2 mins

Two scores (Total Rounds) + (Total T2B)

 

 

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