CrossFit – Wed, May 3
Warm up – Wednesday
3 sets:
1:00 Bike (increase pace across sets)
10 Dynamic Squat Stretch
5 Roll and Reach
10 Iron Cross
10 Scorpions
1:00 Bike (increase pace across sets)
10 Dynamic Squat Stretch
5 Roll and Reach
10 Iron Cross
10 Scorpions
Met con – Wednesday (Time)
5 sets:
20/16 Calorie Assault Bike (mod) (Echo 16/13)
-rest 1:00-
15/12 Calorie Assault Bike (mod-fast) (Echo 12/10)
-rest 45 seconds-
10/8 Calorie Assault Bike (sprint) (Eco 8/7)
-rest 2:00-
20/16 Calorie Assault Bike (mod) (Echo 16/13)
-rest 1:00-
15/12 Calorie Assault Bike (mod-fast) (Echo 12/10)
-rest 45 seconds-
10/8 Calorie Assault Bike (sprint) (Eco 8/7)
-rest 2:00-
Bench Press (4 sets: 8 reps (L+R+Both=1) – RPE 7
*Rest 1:00-1:30 b/t sets)
Wednesday Optional Extra
1 Clean Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8.5/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 9/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 9.5+/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8.5/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 9/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 9.5+/10 RPE