Friday 06-24-2016

9
Aug

Friday 06-24-2016

CrossFit

Warm-Up

3 Sets: Bar Front Squats x 10 reps, 250m Row, Plank to Elbows x 8-10 reps

Lift

Front Squat

“Life”

Every 3 minutes x 12 minutes: 8 reps

“Fitness”

Every 2 minutes x 12 minutes: 2-3 reps

Metcon

Complete as Many Rounds and Reps as Possible in 6 minutes of::

3 Hang Power Cleans (135/95) or DB Ground to Overhead
3 Burpees Over the Barbell/DB
6 Hang Power Cleans (135/95) or DB Ground to Overhead
6 Burpees Over the Barbell/DB100 Barbell Thrusters (45/33)
9 Hang Power Cleans (135/95) or DB Ground to Overhead
9 Burpees Over the Barbell/DB400 m Run
etc…..

Accessory

Every 2 Minutes x 6 Minutes:  Single Arm DB Row x 10-12 reps/each arm

CrossFit Core

Warm-up

9 minute EMOM

Min 1: 4 Strict Toes to Bar (at the tempo of 4141)

Min 2: 10 Calorie Row/Bike

Min 3: 30 Second L-sit hold (accumulate)

Lift

12 Minutes to Find Your 1RM Thruster (from rack)

MetCon

20 Minute AMRAP For Maximum Reps:

Start Each Round With: 60 Second Standard Plank (accumulate)

40 Back Squats

30 V-ups

20 Front Rack Lunges (alternating; total)

10 Ab Wheel Rollouts

“Comp” (135/95); “Fitness” (115/75); “Life” (95/65)

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