CrossFit – Wed, Jan 31
Warm up – Wednesday (AMRAP – Reps)
2 sets:
10 Banded Pull Aparts
10 Banded Chest Flys
-into-
6 min AMRAP
3 Shuttle Runs
3 Inch Worms
5/side Single DB Suitcase Deadlifts
5 Bench Press (empty – build in weight)
Bench Press (5 sets of 5 Bench Press @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.)
* Complete a set on the 2 min for 10 minutes.)
Metcon – Wednesday (AMRAP – Reps)
15:00 AMRAP
10x50ft Shuttle Runs
5 Wall Walks
10x50ft Shuttle Runs
15 Deadlifts (185/125)
(KG conv: 83/56 DL, 15m Shuttle)
Wednesday Optional Extra (AMRAP – Reps)
3 Position Power Clean (Floor, Above Knee, Mid Thigh) + Push Jerk
Workout Definition
3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73+% 1 RM Clean and Jerk