CrossFit:
Still slowly building on these main lifts today! For those of you who are pretty strong in these lifts, your weekly jumps may only be like 2% and that’s totally fine! Just keep trying to add a little more to that bar. Following it all up with a nice classic style AMRAP that we haven’t done in a very long time. Enjoy!
B.) 20min. AMRAP:
5 Power Cleans (135/95lbs.)
10 Wall Balls (20/14lb.)
200m Run
5 Power Cleans (135/95lbs.)
10 Wall Balls (20/14lb.)
200m Run
Sweat:
Teams of 2 today! Only 1 person works at a time. Split it up however you like! Looking forward to seeing if any teams get rack up 500 reps today!
*If for any reason you do not have a partner today, consider going solo at 30 cals for men and 20 for ladies
Every 7min. x 5 Rounds: (35min.)
Round 1: 60 Cal Bike + Max Barbell Push Press
Round 2: 60 Cal Row + Max Barbell Front Squats
Round 3: 60 Cal Bike + Max Sumo Deadlift High-Pulls
Round 4: 60 Cal Row + Max Barbell Push Press
Round 5: 60 Cal Bike + Max Barbell Front Squats
Round 1: 60 Cal Bike + Max Barbell Push Press
Round 2: 60 Cal Row + Max Barbell Front Squats
Round 3: 60 Cal Bike + Max Sumo Deadlift High-Pulls
Round 4: 60 Cal Row + Max Barbell Push Press
Round 5: 60 Cal Bike + Max Barbell Front Squats
ONLY work until the 6min. mark! Everyone is getting a 1min. rest before starting the next round at the 7min. mark.
Mens Weight: 75lbs.
Womens Weight: 55lbs.
*If for any reason you do not have a partner today, consider going solo at 30 cals for men and 20 for ladies
Daily D: REST DAY
Full Body Aesthetics Day 4 Cycle 12: REST DAY
2 Front Squat (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
*Try not to transition more than 20-30sec. between movements
*Shooting for 5-10% more weight on the front squats than last week
*Shooting for 5-10% more on the hip thrusts than last week