Monday, July 30, 2018

Crossfit

Strength

A:
6x3 Front Squat @ 67.5%
*3 sec descent

super set with B:

6x5 Strict C2B

Conditioning

For Time
40 WB 20/14
30 C2B
20 Thrusters 95/65
10 BMU
Rest 2 Mins Then
30 WB 20/14
20 C2B
10 Thrusters 95/65
5 BMU

Post Class

3 x 6 ea single arm KB high pulls
3 x 30 sec weighted plank
3 x 8 DB reverse fly

 

RP-Fit

Strength

Back Squat
6x3 @ 60% or moderate weight

Conditioning

7 min amrap
20 WB 14/10
5 Pull Ups/Jumping Pull Ups
10 Barbell Thrusters
5 Manmakers (RP-Fit Version)
rest 2 minutes
6 min amrap
rest 1 minute
5 min amrap