05.06.2015

CrossFit Worthy – CrossFit

Warm-up

3x

Down with Left hand, back on the Right Waiters Walk

7/7 SA Ring Row

7 twisting lunge holding a plate 25/15#

Weightlifting

1): Weighted Pull-ups (5×4; you pick Int. poison; 1:45 rest)

Try to take these a little heavier than last week when you did 4 reps. Even 2.5-5# will be enough.

Last set go for more reps if you have it in the tank. Yes kip these out.

2): Weighted Dips (5×4; you pick Int. poison; 1:45 rest)

Try to take these a little heavier than last week when you did 4 reps. Even 2.5-5# will be enough.

Last set go for more reps if you have it in the tank.

Metcon

E4:00 x 3 Rds:

4/4: Front Rack Lunge (3×4/4; @ 52.5%)

These are based off of your Front Squat. If warming up you cannot perform 52.5%, then find a weight that you can handle.

Perform these by stepping back into the lunge.

Metcon (Weight)

10 Burpees

20 DU

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 )

Google+ photo

You are commenting using your Google+ 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 )

w

Connecting to %s