CROSSFIT
STRENGTH:
On the Minute x 10:
1 Pausing ""One and One Quarter"" Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension.
Working a new movement today with the Pausing One and One Quarter Back Squat.
This movement is designed to strengthen the bottom most part of the back squat.
Pause for 2 seconds in the bottom of the initial squat.
Pause for 2 seconds at the top of the ""one quarter"" squat.
WOD:
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Calories on Row/Bike or Max Sprints (10m)
1 Minute Rest
SWEATFEST
AMRAP in 20:00
5 Devil Presses
10 Pull Ups
15 Hand Release Push Ups
20 Calorie Row
CROSSFIT FOR SPORT
STRENGTH:
Deadlift
3 @ 70%
3 @ 75%
3 @ 80% of your 1RM
Rest 2:00
Complete 20 Empty Barbell Good Mornings
WOD:
Buy In: 100 Double Unders/Single Unders
Then, 3 Rounds
10 Push Ups
10 Calories on the Rower
15 KBS
Buy Out: 20 Burpees

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