CoreFit:
rest 1 minute.
A2. Pull-Up Variation, 4-6 reps x 3 sets, rest 1 minute.
Advanced : Weighted
Intermediate: Regular Pull Ups
Beginner: Negatives + Curls
A2. Pull-Up Variation, 4-6 reps x 3 sets, rest 1 minute.
Advanced : Weighted
Intermediate: Regular Pull Ups
Beginner: Negatives + Curls
B. DB Bench Press, 8-10 reps heavy x 3 sets, rest 1 minute.
+
3 Sets of the following at 100% effort:
Kettlebell Swings x 15 reps
Burpees x 10 reps
Airdyne x 20 seconds
Rest 3 minutes between sets
CrossFit:
*On either Wednesday or Thursday take a complete rest day or do some aerobic restoration, stretching and foam rolling. * Friday will be more aerobic restoration and Saturday will be prep work for Open workout 14.1., which will be on Sunday at 5pm.
A. emom - power clean start at 155/75# add 10# every min until max OR a miss
B. emom - 12mins
odd - 2-4 Muscle-Ups
even - 10 KBS 70#/ 45#
Burpees x 10 reps
Airdyne x 20 seconds
Rest 3 minutes between sets
CrossFit:
*On either Wednesday or Thursday take a complete rest day or do some aerobic restoration, stretching and foam rolling. * Friday will be more aerobic restoration and Saturday will be prep work for Open workout 14.1., which will be on Sunday at 5pm.
A. emom - power clean start at 155/75# add 10# every min until max OR a miss
B. emom - 12mins
odd - 2-4 Muscle-Ups
even - 10 KBS 70#/ 45#
+
10min amrap
8 Push Press 115#/ 65#
Row 200m
30 Double Unders
8 Push Press 115#/ 65#
Row 200m
30 Double Unders
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