Tuesday 06-21-2016

9
Aug

Tuesday 06-21-2016

CrossFit

Warm-Up

400m Run, then 4 minute AMRAP: 10 Bar OHS & 10 Box Jumps

Lift

Back Squats

“Life”

1 Warm-Up Set, then every 3 minutes x 9 minutes:  3 sets of 12 reps (last week’s weight)

“Fitness”

Every 2 Minutes x 10 Minutes:

5 reps @ 45-55%; 5 reps @ 55-65%; 3 reps @ 65-75%; 2 reps @ 75-85%; 2 reps @ 80-90%

Every 2 Minutes x 4 Minutes:  8-10 reps @ 73-78%

Metcon

“Life”

In teams of four, relay to complete as many rounds and reps as possible in 12 minutes:

9 Burpee Box Jump-Overs

“Fitness”

In teams of four, relay to complete as many rounds and reps as possible in 12 minutes:

3 Power Cleans (185/135) & 6 Burpee Box Jump-Overs (24/10)

 

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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