CrossFit – Mon, Jul 31
Warm Up – Monday
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike
5 Double DB Deadlifts (build across)
5 Double DB Hang Power Clean (build across)
5 Double Shoulder to Overhead (build across)
-into-
6 min AMRAP
30 sec bike
5 Double DB Deadlifts (build across)
5 Double DB Hang Power Clean (build across)
5 Double Shoulder to Overhead (build across)
Metcon Monday (Time)
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)
(KG conv: 22.5/15 DBs)
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)
(KG conv: 22.5/15 DBs)
Time Cap:20mins
Monday Optional Extra
Alternating DB Bench Press
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip French Press
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Monday Optional Extra
Alternating DB Bench Press
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip French Press
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets