CrossFit – Tue, Jan 3
Warm-Up
Warm-Up
2:00 Bike (Min 1 = EZ / Min 2 = Mod)
Into…
AMRAP x 5 MINUTES
5 PVC Passes
10 PVC Alt. Overhead Lunges
5 Push-Up to Pike
10 Alt. Groiners
*After the Warm-Up, put the barbell in the rack and begin a lat/tricep smash. This will help open the Front Rack and Overhead positions.
Strength – Performance
Overhead Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)
Build to a Moderate Set of 5 Reps*)
Strength – Fitness
Front Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)
Build to a Moderate Set of 5 Reps*)
*Start Light-Moderate and build to Moderate.
Week 1 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
Metcon (Time)
EVERY 3:00 FOR 5 SETS…
20/15 Cal Bike
10 Overhead Squats (135/95)
-Rest in Remaining Time-
(Score is Slowest Set)
KG BB: (60/42.5)
Workout – Fitness
Metcon (Time)
EVERY 3:00 FOR 5 SETS…
15/12 Cal Bike
10 Front Squats (135/95)
-Rest in Remaining Time-
(Score is Slowest Set)
KG BB: (60/42.5)
*Start Light-Moderate and build to Moderate.
Week 1 of 7 (Oly Cycle)
(Score is Weight)