Tuesday 08-09-2016

9
Aug

Tuesday 08-09-2016

CrossFit

Skill

“Life”: Kipping Pull-up Technique

“Fitness”: 12 min for 1RM Strict Weighted Pull-Up, then 3 min for Max Rep Strict Pull-Ups

Metcon

“Life” & “Fitness”

For Max Reps: 3 min Air Dyne (cal)/3 min Burpees Over a Box (24/20)/3 min Row (cal)

2 min Rest Between Movements

Accessory

3 sets of: Banded Straight Arm Lat Pull Downs x 20/V-Ups x 15/Arch Rocks x 20

CrossFit Core

Warm-Up

9 min AMRAP: 200 m Run/18 Cal Row or Bike/18 Total Alternating Rev Lunge + Squats w Bar

5 min Warm-Up for Lift

Lift

Front Squats

Every 2 min: 3 reps@60%/2 reps@70%/1 rep@80%/1 rep@85%/1 rep@90%/1 rep@95%/1 rep@95+%/1 rep@ 101-105%

Metcon

For Time:  60 sec Plank Hold/50 Cal Row/40 Strict Russian Twists (total)/30 V-Ups/20 Mountain Climber Burpees/10 Ab Wheel Rollouts

Leave a Reply