CrossFit – Fri, Jul 7
Weightlifting
Bench Press (5-5-5-4-4*)
Back Rack Lunge (10-10-8-8-6)
10 Barbell Back Rack Lunges (5 + 5) @ 6/10 RPE
10 Barbell Back Rack Lunges (5 + 5) @ 6.5/10 RPE
8 Barbell Back Rack Lunges (4 + 4) @ 7/10 RPE
8 Barbell Back Rack Lunges (4 + 4) @ 7.5/10 RPE
6 Barbell Back Rack Lunges (3 +3) @ 8/10 RPE
Pre-MetCon Warm-up
Warmup
2 Sets
1:00 Cardio of Choice
30 Line Hops
10 Empty Barbell Front Squat
10 Empty Barbell Push Press
-Then-
Warm Up to Thruster weight.
1 Set (at workout pace):
10 Double Unders OR Crossover Single Unders
2 Thrusters (at workout weight)
Metcon
God Bless America (Time)
5 Rounds
60 Double Unders (OR 45 Crossover Single Unders)
7 Thrusters (135/95)
Every 2:00*
5 Bench Press @ 6/10 RPE
5 Bench Press @ 7/10 RPE
5 Bench Press @ 7.5/10 RPE
4 Bench Press @ 8/10 RPE
4 Bench Press @ 8/10 RPE
*10x 4in Deficit Push Up after each set.