Tuesday 07-12-2016

9
Aug

Tuesday 07-12-2016

CrossFit

Warm-up

Row 750m

Then, 2 Rounds of:  Kosak stretch x 5 each/SBLT x 5 each/5 Part Hip x 8 reps each

Lift

Front Squatx

“Life”

Every 3 minutes x 5 sets (8 reps)

“Fitness”

Every 2 minutes x 8 sets (3-4 reps)

Increase load from last week

Metcon

“Life” & “Fitness”

For time:  Row 1000 m/75 KBS/50 WBS

Accessory

EMOM x 6 minutes:

Lean Away Pull-Ups x 3-4 reps/Bottoms Up KB Carry

CrossFit Core

Warm-Up

Every 3 minutes x 9 minutes:

40 Elbow Jacks

10 Goblet Squats (24/16)

20 Hand Plank Crossed Knee to Elbow (total)

5 Tuck-Up V-Ups

1 Russian Leg Raise

Lift

6 Sets of 3 Front Squats @ 70% 1RM or 5% higher than last week (Tempo: 42X1); RI: 90 sec

Metcon

In teams of 2, complete the following:

60 Cal Bike (comp)/Row (total)

21 Ab Wheel Roll Outs (each, synchronous)

50 Cal Bike(comp)/Row (total)

15 Ab Wheel Roll Outs (each, synchronous)

40 Cal Bike(comp)/Row (total)

9 Ab Wheel Roll Outs (each, synchronous)

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