Thursday, July 26, 2018

Crossfit

Strength

A:
Deadlift
4 x 5 @ 60% of 1RM
3 second descent

super set with B:

single arm OH press
seated, kb or db
4 x 10 ea side

Conditioning

14 min amrap
4 HPC 165/110
8 GHD sit ups
12 HSPU
16 cal Row

Post Class

4x8 single arm high pulls
4x8 barbell good mornings
4x8 DB reverse flys
hamstring foam roll and banded stretch
forearm soft tissue/stretch

RP-Fit

Strength

Deadlift
work up to an easy set of 3

Conditioning

12 min amrap
5 dumbell push press 50/35
10 russian kb swings 53/35
15 pushups
20 air squats