Wednesday – 130911 “CrossFit” WU – 3 sets, 25yd Walking Lunge 6-8 T-Pushups 6-8 Side Bridge Powell Raises/side @3010 6-8 Strict Ring Row @6013 + A. Floor Press @ 3010 – Build to a 3RM (12:00) B. For Max Reps: 5:00 – 10 Toes through rings + 10 DB Burpees (35#/20#) 2:00 – Rest 5:00 – 10 Overhead Lunges (45#/25#) + 10 Strict Ring Rows (as strict as possible) 2:00 – Rest 5:00 – Sandbag Get-ups (60#/40#) *alternating shoulders on the ground 2:00 – Rest 5:00 – Row for Max Calories *DBs stay at your side at the top of the burpee *overhead lunges are “in place” * sandbag remains on the shoulder to you return to the ground, NO SLAMMING, and CLICK ON THE LINK!!!! “Competition” A-Group A. 12-15 Min Rope Ascend Tech Work B. 12-15 Min HS Walk Tech Work C. 20 x 5 Unbroken BF Pull-ups, For Time + 600m Farmer Carry B-Group 6 x 1:30 AMRAP 100m Runs (on 10 sec rest), on 1:30 rest + 5:00 Rest + 6 x 1:30 Row @ 85% (fast) + 1:30 Row @ 70% (easy, but good distance per stroke) + 5:00 Rest + 6 x 1:30 AD @ 85% (fast) + 1:30 @ 55% (easy) “Weightlifting” A. PS – 80% x 1 x 3 B. PC + PJ – 80% x 1 x 3 C. Weighted Pull-up 5-10 x 3 D. 4 sets, 8-10 Side Bridge Powell Raises @3010 8-10 GHD Single Leg Hip Extension/Leg 45-60 sec FLR on Rings “Hybrid” Follow Main CF Program
Posted on: Wed, 11 Sep 2013 08:22:45 +0000
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