4 sets:
A1. Front Squat, 4-6 reps
rest 1 minute.
A2. DB bent over row 4-6 reps
Rest 1 minute
3 sets
B. Push-ups 8-10 reps.
Scale up to ring push-ups or dips if you have more than 10 perfect form full depth push-ups.
+
3 Sets of the following at 100% effort:
3 Sets of the following at 100% effort:
6 difficult ring rows
12 unbroken wall balls
12 calories on Airdyne
rest 3 minutes between
CrossFit:
A. push press TnG 2-3 x 3; rest as needed. TnG means Touch and Go. If you can't keep it touch and go, then lower the weight and do so.
B. emom - 10mins
odd - 6-8 CTB chin ups.
even - 10 push jerk TnG 95/65#
odd - 6-8 CTB chin ups.
even - 10 push jerk TnG 95/65#
+
10min amrap
2 TGU/arm heavy
Row 250m
8 KBS russian heavy
2 TGU/arm heavy
Row 250m
8 KBS russian heavy
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