09/20/16

19
Sep

09/20/16

**Alamo City Barbell Club will begin holding Weightlifting classes on Tuesday 9/27/16! Classes will be held on Tuesdays and Thursdays from 5:30-7:30pm and Saturdays 8:30-10:30am. Contact Rudy Elizondo at rudy@alamocitycrossfit.com for more info or to sign up.

 

Lift

Life
Bulgarian Split squats
Every 3 minutes for 15 minutes
Perform 8 reps ea. Leg w/ DB or KB’s
*find a workable weight and continute throught out with that weight

Fitness
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80% Rest 2 minutes between sets.

Metcon

Life & Fitness

Every minute, on the minute, for 6 minutes:

6 Thrusters(115/75)(95/65)(65/45)/ DB thrusters (25/15)

6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

Accessory

Weighted Sit Ups 3×15

Side Planks 3x45s

 

CROSSFIT CORE

Lift

Every 60 sec x 10 min: 2 reps @ 80% 1RM

Dead Stop Front Squat

 

Metcon

(21 min Cut-Off)

*Partnered WOD, split work equally

50 Calories Rowed

50 Deadlifts (225/160)(185/130)(145/100)

50 (GHDSU)(T2B)(V-Ups)

50 total (Windshield Wipers) (Oblique Ab Wheel Roll Outs) (Ground Wipers)

50 (GHDSU)(T2B)(V-Ups)

50 Deadlifts (225/160)(185/130)(145/100)

50 Calories Rowed

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