CrossFit – Tue, Jun 20
Tuesday WARM up
anded 7’s Warm Up
-into-
3 sets
10 Heel Toe Rocks
5 Low Box Jumps
4 Updowns to Seal Pose + Box Jump
5 Pause Bench Press (empty bar-build across sets)
5 PVC Muscle Snatch
-into-
3 sets
10 Heel Toe Rocks
5 Low Box Jumps
4 Updowns to Seal Pose + Box Jump
5 Pause Bench Press (empty bar-build across sets)
5 PVC Muscle Snatch
Bench Press (Bench Press:
5 set of 2 Pause Bench Press @70% of 1RM
*2-3 second pause*
* Rest as needed between sets *)
5 set of 2 Pause Bench Press @70% of 1RM
*2-3 second pause*
* Rest as needed between sets *)
Tuesday Metcon (Time)
3 rounds
8 Burpee Box Jump Overs (24/20)
8 Power Snatches (135/95)
-at 8:00-
For Time:
24 Burpee Box Jump Overs (24/20)
24 Power Snatches (95/65)
(KG conv: PS1 61/43, PS2 43/29)
8 Burpee Box Jump Overs (24/20)
8 Power Snatches (135/95)
-at 8:00-
For Time:
24 Burpee Box Jump Overs (24/20)
24 Power Snatches (95/65)
(KG conv: PS1 61/43, PS2 43/29)
Tuesday Optional Extra
Superset Successories!
21-15-9
DB Bench Press
Bench dips (or ring)
21-15-9
Banded pull ups
DB Bulgarian split squats
Tuesday Metcon (Time)
3 rounds
8 Burpee Box Jump Overs (24/20)
8 Power Snatches (135/95)
-at 8:00-
For Time:
24 Burpee Box Jump Overs (24/20)
24 Power Snatches (95/65)
(KG conv: PS1 61/43, PS2 43/29)
8 Burpee Box Jump Overs (24/20)
8 Power Snatches (135/95)
-at 8:00-
For Time:
24 Burpee Box Jump Overs (24/20)
24 Power Snatches (95/65)
(KG conv: PS1 61/43, PS2 43/29)