09/22/16

21
Sep

09/22/16

**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.

 

Skill

Life & Fitness
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011 (stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111

Metcon

Life

Three rounds for time of: Run 400 Meters
25 Kettlebell Swings
25 Push-Ups

 

Fitness

Three sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24′′/20′′) Rest 60 seconds

Accessory

Russian ham curls 3×8

V-Ups 3×15

 

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