02.06.2015

Main – CrossFit

Warm-up

Monster walk band series

10 Goblet Squats w/band

10 Heavy swings [Fire Glutes Hard!]

15 Push ups

15 Ring Rows

Weightlifting

A): Front Squat (65%x5, 70%x4, 75%x3, 80%x2, 85%x1+; E3M)

B): Weighted Dips (4×3 @ Work up in Int.; 1×3+ @ BW or Lighter Int.; )

First 4 sets, work up in intensity. Last set, go to BW, rep out as many strict reps as possible, when you can no longer do strict switch to Kipping without letting go of the bar or rings. BIG SET!!!

Metcon

C): Metcon (Time)

For Time:

5, 4, 3, 2, 1, 1, 2, 3, 4, 5

Thruster 95/65#

Bar-Facing Burpees

Strength Accessory

Metcon (Weight)

3x

A) Back Ext. – 10

B) Landmine Row – 12/12

C) Banded Face Pulls – 12

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s