Friday 08-05-2016

9
Aug

Friday 08-05-2016

CrossFit

Lift

Front Squats

15 min to find 1RM, then 3r every 2 min x 6 min @75% 1RM

Metcon

AMRAP x 20 min

“Life”

16 Alt. Reverse Lunges/8 Burpees/8 KB SDHP

“Fitness”

25 ft One Arm OH Walking Lunges Left Arm with KB (24/16)/8 KB-Facing Burpees/25 ft One Arm OH Walking Lunges Right Arm with KB/8 C2B Pull-Ups

Accessory

3 Sets: Reverse Crunch x 15/Russian Twists x 20/Strict T2B x 10/Rest 90 sec

CrossFit Core

Warm-Up

Every 3 mins x 12 mins: 10 KB Prisoner Lunges ea leg/15 Mountain Climber Burpees/30 ft Duck Walk

Lift

Front Squat @90% 1RM: 2 reps every 2 min x 12 min

Rest 2 min, then max unbroken reps @70% 1RM

Metcon

Partnered Tabata (20 sec work/10 sec rest) x 10 min

Alternate between Deadlift (185/135)(155/115)(135/95) & T2B (V-ups)

Score is lowest round of deadlifts + lowest round of T2B (V-ups)

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