CrossFit:
A.) 3min. AMRAP x 4 Rounds:
300m Row or 0.5 mile Bike or 300m Run
10 HSPU’s
Max Push Jerks in remaining time
Rest 2min.
300m Row or 0.5 mile Bike or 300m Run
10 HSPU’s
Max Push Jerks in remaining time
Rest 2min.
Round 1: Push Jerks at 135/95
Round 2: Push Jerks at 145/100
Round 3: Push Jerks at 155/105
Round 4: Push Jerks at 165/110
*These numbers should be god for about 10-15 reps each round. If you can do more, it might be time to do RX+ which is 135/155/185/205 for men and 95/105/135/145 for women
B.) For Time:
50 Alt. DB Snatches 45/30
50 Power Cleans (95/65)
50 Push Press (95/65)
50 Alt. DB Snatches 45/30
50 Power Cleans (95/65)
50 Push Press (95/65)
*EMOM complete 5 Burpees
*Starts with Burpees
*ADV DB: 50/35 Bar: 105/75
Cool Down:
Walk 200m then 1 min each side of each stretch
Sweat:
A.) Every 5 min x 5 Rounds
400m Run
20 DB Box Step Overs (20″ for everyone)
*in order for this to work the way I want, I need you to go as hard as possible for each round. I want you getting close to two min of rest every time. So earn it! Weight: 35/20s+
400m Run
20 DB Box Step Overs (20″ for everyone)
*in order for this to work the way I want, I need you to go as hard as possible for each round. I want you getting close to two min of rest every time. So earn it! Weight: 35/20s+
4 min. rest
B.) 10 min EMOM: (both in same min)
12 Russian KBS
12 Goblet Reverse Lunges
*if you can’t maintain 12 each min, try 10 or 8 each. Rather than sitting out a min, pick a sustainable number for you! 70/53/35 Pick one for the weight 🙂