CrossFit:
A.) EMOM x 30min. (10 Rounds)
Min. 1) 7 Hang Power Cleans + 7 Front Squats + 7 Jerks
Min. 2) 15 Toes-To-Bar
Min. 3) REST
RX is 135/95
ADV is 155/105
ADV+ is 185/135
Cool Down:
Walk 200m then:
Sweat:
A.) 4 Rounds: (0-20min.)
Min. 1) Max Barbell Push Press 75/55lbs
Min. 2) Max SDHP’s
Min. 3) Max Bent Over DB Lateral Raise
Min. 4) Max Double Unders or Singles if you can’t do them
Min. 5) Rest
B.) 4 Rounds: (24-36min.)
Min. 1) 1min. Plank
Min. 2) Max Russian Twist (25/20lb. DB)
Min. 3) Rest
– Intense Shoulders and Abs Day 🙂
– Pick a weight for the lateral DB Raises that you can about 12-15 reps with.
Bent Over DB Lateral Raise Demo: