Tuesday 07-26-2016

9
Aug

Tuesday 07-26-2016

CrossFit

Lift

Back Squat

“Life”

Every 3 min x 12 min x 10 reps/Plank Hold x 60 sec

“Fitness”

Every 2 min x 10 min

6 reps @ 65%/4 reps @ 75%/2 reps @80%/2 reps @85%/1 rep @90%

Then, max unbroken reps @80%

Metcon

“Life” & “Fitness”

9 Thrusters (175/115)(135/95)(95/65) or DB (25/15)

18 T2B or V-Ups

7 Thrusters

14 T2B/V-Ups

5 Thrusters

10 T2B/V-Ups

CrossFit Core

Warm-Up

Every 3 min x 4 sets

100m Run/10 Alternating, Crossed-Legged T2B/10 Up Up Down Downs/10 Bar Thrusters

Lift

Front Squats @80% 1RM:  2 reps every 2 min x 6 sets @ 42X1

Rest 2 min, then max unbroken reps @60% 1RM

Metcon

With a running 12:00 clock, in teams of 2, complete :

10, 8, 6, 4, 2

Front Rack Lunges, each leg: (135/95)(115/75)(95/65)

Ab Wheel Rollouts

In remaining time:  AMREP of Synchronous, Bar-Facing Burpees

Two Scores:  Time to finish/Total Burpees

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