Tuesday, July 24, 2018

CrossFit

Strength

Snatch on the 90 sec
2 x 3 60% singles
2 x 3 65% 
1 x 3 70% 2 min rest btw sets

Conditioning

3 rounds, 2 min rest between rounds
20 wall balls 20/14
20 lat. burpee over the bar
20 backrack lunges 135/95
20 S2OH 135/95

Post Class

DB chest flys
4 x 8 light to mod weight
4 x 6 touchdown pistols each leg
4 x 8 supinated barbell bent over row

RP-Fit

Strength

Strict Press
3x3 at moderate weight (60%)
3x3 5% heavier  (65%)
3x3 10% heavier(70%)

 

Conditioning

4 - 1:00 rounds w/30 second transition
calories on the bike
sumo kb deadlift 70/55
step ups

All movements are for max reps