09/13/16

12
Sep

09/13/16

Lift

Life & Fitness
teach technique and common mistakes of the Push Press then…

Five sets of:
Push Press x 3 reps Rest 3 minutes

Build to today’s heaviest triple.

Metcon

Life & Fitness
Complete as many rounds and reps as possible in 9 minutes of: 9 Burpee Box Jump-Overs (24′′/20′′)
9 Push Presses (135/95 lbs)
9 Ring Dips

Accessory

DB Single Leg RDL 3×10 Ab Wheel 3×10
Tuck Crunches 3×15 Arch Holds 3x20s

 

CROSSFIT CORE

Warm-Up

Ab Wheel Annie (10 min):

50 Double Unders/16 Abwheel rollouts

40 Double Unders/14 Abwheel rollouts

30 Double Unders/12 Abwheel rollouts

20 Double Unders/10 Abwheel rollouts

10 Double Unders/8 Abwheel rollouts

 

Lift

Every 90sec x 15 min: 3 reps @ 75% 1RM Dead Stop Front Squat

 

Metcon

(15 min Cut-Off)

27-21-15-9

Calories Rowed

OH Squats (115/80)(95/65)(45/35)

**Partnered

**Alternate between movements

 

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