09/27/16

26
Sep

09/27/16

**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

Two sets of:
60 Seconds of Muscle-Ups( or Chest to bar pull up or strict banded pull ups)
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)( or 30 sec ea leg of weighted step ups) Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups(or supinated chin ups w/ wo a band) Rest 60 seconds
60 Seconds of L-Sit Hold or seated straight legged lifts

(try to accumulate 30-40 seconds within the minute)

Rest 60 seconds

Metcon

Life & Fitness
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar or v-ups
Minute 2 – 30 seconds of Assault Bike for Calories
Minute 3 – 30 seconds of Ring Dips or stationary dips/box dips

Accessory

Three sets of:
Reverse Snow Angels x 20 reps Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds

CROSSFIT CORE

Warm-Up

9 min AMRAP

200 m Run

30 second plank hold (one leg/one arm)(one legged)(standard)

Lift

Comp/Fitness: Every 2 min x 14 min: 2 reps @ 85-90% 1RM Dead Stop Front Squat

Life: Front Squats-10,10,8,8,6,6,4

Metcon

(15 min Cut-Off)

In Teams of 2, complete:

21,15,9

Synchronous Front Squats (155/110)(135/95)(Goblet Squats)

Synchronous (Bar Facing Burpees) (Bar Facing Burpees) (Burpees)

Synchronous (Strict T2B)(T2B)(V-Ups)

Leave a Reply