Tuesday 06-07-2016
CrossFit
Warm Up
9 min EMOM
10 supermen/3 inch worms/3 scorpions each
Lift
High Bar Back Squat Technique
3 sets x 10 reps (beginners)
3 sets x 10 reps @ 70% 1RM (advanced)
MetCon
15 min AMRAP
15 T2B/K2E/V-ups
12 Alternating KB Snatches (24/16)
10 Step Down Box Jumps (24/20)
Accessory
Weighted Sit-Ups (3sets x 15 reps)
Side Planks (3 each side x 45 sec)
CrossFit Core
Warm-up:
Partnered 9 minute EMOM:
Min 1: Partnered Wheel barrel Leg drop X 20 sec each/switch
Min 2: Hanging knee raise oblique crunches 10 each side
Min 3: Partnered kneeling WB twist 12 each direction
Lift:
Banded Front Squats—9 sets (every 45 sec) x 3 reps @ 70% 1 RM Front Squat
Met-Con
For Time:
21 Overhead Lunges (95/65)(115/85-Comp)
21 Hanging Leg Raises
21 Calories Rowed/Assault Bike
21 Ab wheel Rollouts
21 Russian Twists (ea)
15 Overhead Lunges
15 Hanging Leg Raises
15 Calories
15 Ab wheel Rollouts
15 Russian Twists (ea)
9 Overhead Lunges
9 Hanging Leg Raises
9 Calories
9 Ab wheel Rollouts
9 Russian Twists (ea)