CROSSFIT
Strength
On Every 2nd Minute For 18 Minutes Perform:
0:00 – 5 Back Squats @ 70%
2:00 – 5 Back Squats @ 70%
4:00 – 5 Back Squats @ 70%
6:00 – 4 Back Squats @ 75%
8:00 – 4 Back Squats @ 75%
10:00 – 4 Back Squats @ 75%
12:00 – 3 Back Squats @ 80%
14:00 – 3 Back Squats @ 80%
16:00 – 3 Back Squats @ 80%
MetCon
15 Minute AMRAP of:
25′ SA OH KB Lunge Walk – Left Arm (1/1.5 Pood)
25′ SA OH KB Lunge Walk – Right Arm (1/1.5 Pood)
15 CTB Pullups
15 KB Swings (1/1.5 Pood)
10am-12pm – Open Gym
10am – Plyometrics – Quick Feet/Directional Change – Coach Jeff
11am – Technique & Movement – Handstand/HSPU/Ring Dips – Coach Jeff
12pm – Olympic Lifting – Clean & Jerk/Accessory – Coach Jeff
CROSSFIT
Strength
i) Front Squat 3-3-3-3-3-2-2-2 (Ascending)
ii) Seated Strict Press 5×5 (Ascending)
iii) Seated Lateral Raises 5×5 (Ascending)
MetCon
10 Rounds For Time of:
10 Air Squats
10 Situps
10 Pushups
1 LL Rope Climb
#TBT to when Al Pacino delivered one of the most motivating speeches heard by athletes all across the world…
CROSSFIT
MetCon
i) “Tabata Mashup” (Cardio)
Rowing
Assault Bike
Ski Erg/Med Ball Slams (20/30#)
Burpee To Target
Jump & Touch (8/12″)
ii) “Tabata Mashup” (Barbell Cycling)
Hang Clean (65/95#)
S2OH (65/95#)
Hang Clean + S2OH (65/95#)
CROSSFIT
Strength
i) Front Rack Walking Lunge 4×10 Steps (Ascending Weight)
ii) Banded Good Mornings 3×25
MetCon
6 Minute ARMAP of:
40 Burpee Box Over (20/24″)
30 Wall Balls (W: 14/9 M: 20#/10′)
20 T2B
Accessory (Core)
3xMAX Weighted Plank (25/45#)
3xMAX GHDBE Static Hold
