CrossFit – Sat, May 13
Saturday warm up
10 min AMRAP
150m Row
5 wall balls (focus on breathing and cycling arms)
3 Step-ups (each side)
3 Devil’s Press (lightweight – focus on swing through legs)
150m Row
5 wall balls (focus on breathing and cycling arms)
3 Step-ups (each side)
3 Devil’s Press (lightweight – focus on swing through legs)
Saturday Metcon
7:00 Amrap
60/48 Calorie Row
Max Dumbbell (or KB)Snatch (70/50)
-@10:00-
7:00 Amrap
60/48 Calorie Row
Max Strict Handstand Push Ups
-@20:00-
7:00 Amrap
60/48 Calorie Row
Max Burpee Box Get Overs (30/24)
(KG conv: DB 32.5/22.5)
60/48 Calorie Row
Max Dumbbell (or KB)Snatch (70/50)
-@10:00-
7:00 Amrap
60/48 Calorie Row
Max Strict Handstand Push Ups
-@20:00-
7:00 Amrap
60/48 Calorie Row
Max Burpee Box Get Overs (30/24)
(KG conv: DB 32.5/22.5)
Accessory
3 working sets (warm up sets not included)
6-8 Barbell Bench/floor press
8-10 DB/KB Bent Over Rows (strict form/pull elbows to hip)
8-10 Banded Straight Arm Lat Pull-Downs (pause 1 sec at bottom)
6-8 Barbell Bench/floor press
8-10 DB/KB Bent Over Rows (strict form/pull elbows to hip)
8-10 Banded Straight Arm Lat Pull-Downs (pause 1 sec at bottom)
*goal is to use set 1 and 2 to get 7-8 reps on bench and rows and on the third set hit a 6rm (grab a spot on bench)