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)