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)