CrossFit – Tue, Sep 23
warm up
Back Squat (Every 2 minutes for 12 minutes:
Perform one set of Back Squats + 12 V-ups
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 90+%)
Rx+: 12 GHD’s instead of V-ups
*Score only the last set.
METCON (2 Rounds for reps)
Against a 5 minute clock, perform as many reps as possible of:
3 Dumbbell Bench Press (50/35lbs)
3 Toes to Bar
6 Dumbbell Bench Press (50/35lbs)
6 Toes to Bar
9 Dumbbell Bench Press (50/35lbs)
9 Toes to Bar
etc.. adding 3 reps to each movement until the 5 minute mark.
Rest 5 minutes between sets and repeat for TWO total sets
*For the second set, start over at the round of 3/3.
Rx+: 70/50lbs
3 SETS
20 Sec Side Plank each side
6 Tempo Air Squats
6 Reverse Lunges