June 20, 2019
CROSSFIT
Rest Day
SWEAT
Gymnastics
Hang Man
On a running clock accumulate 3 minutes of hanging from the pull up bar.
Metcon
10 the Hard Way (AMRAP – Reps)
10 min AMRAP
5 DB Strict Press
5 DB Overhead Walking Lunges
5 DB Push Press
5 DB Overhead Walking Lunges
One DB in each hand
Rx (25/10)
Rx+ (30/15)
OppoTabata Assault Bike (Calories)
8 Rounds
10 Sec Work
20 Sec Rest
ENDURANCE
47 Special (Time)
400m Run
47 Double Unders
400m Run
47 Wall Balls (20/14)
400m Run
47 Cal Row
400m Run
47 Med Ball Sit-Ups (20/14)
400m Run
47 Cal Assault Bike
400m Run
47 Burpees
RX+ = Solo
RX = Partner (Divide reps, do runs together).
All Day, Baby!!!
WEIGHTLIFTING
Clean from Blocks
75% for 3, 80% for 2, 85% for 2 sets of 1, 88% for 2 sets of 1, work up but no misses
Behind The Neck Jerk (60% x 2, 70% x 2, 80% x 1, max)
BARBELL BASICS