Saturday, August 4, 2018

CrossFit

Strength

Back Squats
Cluster sets
3.3.3, 2 min rest
4 rounds @ 65% of 1 rm BS

B
super set
SA DB Bent over row
3 x 10ea
during 2 min rest
of BS

Conditioning

team of 3
Team 1 mile run
then
50 bear complex 155/105
60 ring MU
80 OH lunge 155/105
Team 1 mile run
 

Post Class Sport

EMOM 15
minute 1: 14 cal row
minute 2: 12 burpee over rower
minute 3: 10 kHSPU

RP-Fit

Strength

Deadlifts
4 x 6 @ a light weight/55% if they
have 1RM

Conditioning

Teams of 3
1 mile run
90 Goblet Squats
45 rope climbs (modified)
90 KB swings
1 mile run

Post Class Sport

DB Bench Press
4 x 6 climbing in weight but comfortable (time permitting)