Tuesday 06-28-2016

9
Aug

Tuesday 06-28-2016

CrossFit

Warm-Up

400 m Run, then:

3 Sets: Banded Dislocates/Face Pulls/Pull Aparts (each x 10 reps)

Lift

Push Jerk

“Life”

Every 2 minutes x 16 minutes: 3 reps

“Fitness”

Every 2 minutes x 16 minutes: 1 rep (build over 8 sets)

Metcon

For time:

21 Burpees
15 Thrusters (115/75)(95/65)(65/Bar)
9 Chest-to-Bar Pull-Ups/Pull-Ups
800 m Run
9 Chest-to-Bar Pull-Ups/Pull-Ups
15 Thrusters

21 Burpees

Accessory

3 Sets: Single Arm DB Press x 10; Side Planks x 60s; Ab Wheel x 10

CrossFit Core

Warm-up

Every 3 minutes for 15 minutes:

2 Wall Walks + 4 OH Lunges (95/65) + 10 Ab Wheel Roll Outs + 20 Double Unders

 

MetCon

5-10-15-20-15-10-5

Overhead Squats + Hanging Leg Raises

“Comp” (115/85); “Fitness” (95/70); “Life” (75/55)

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