CrossFit – Tue, Apr 11
Tuesday WARM up
2min cardio of choice
INTO
2 rounds:
10 empty bar good mornings
10 sec chin over bar hold + 10 scap pull ups
INTO
2 rounds:
10 empty bar good mornings
10 sec chin over bar hold + 10 scap pull ups
Deadlift (Deadlift focus
Every 4min for 4 Rounds
Run 400m
*Deadlift percentages
Every 4min for 4 Rounds
Run 400m
*Deadlift percentages
Round 1.) 5 Reps at 50% of 1RM
Round 2.) 5 Reps at 75% of 1RM
Round 3.) 3 Reps at 85% of 1RM
Round 4.) Max Unbroken Reps at 95% of 1RM)
Tuesday Metcon (Time)
3min max reps Push press @ 35/50kg (bar from ground)
3min max reps Strict Pull-Ups
3min max cals machine
3min. Rest
3min max reps Strict Pull-Ups
3min max cals machine
3min. Rest
2min max reps Push press @ 35/50kg (bar from ground)
2min max reps Strict Pull-Ups
2min max cals machine
3 / 8
2min. Rest
1min max reps Push press @ 35/50kg (bar from ground)
1min max reps Strict Pull-Ups
1min max cals machine
ADV Option: Barbell weight @45/70kg