CROSSFIT 03/12/2019

0. Warmup

A. Strength (00:15-00:40)

1) Bench Press – medium grip: Build to a heavy 6 in 6 sets. Rest 2:00
– Use a medium grip – shoulder-width grip
– Shoot for 80% of 1RM if Known
– Beginners: Only add weight if form permits.
2) DB Rows: 5 x 10. Rest 60s.

B. Conditioning (00:40-00:60)

EMOM 16:
Minute 1: 15 Hang Power Cleans (52,5, 35)
Minute 2: 15 Pull-ups
Minute 3: 15 Wall balls (20, 14)
Minute 4: 15/12 Calorie Row/Ski (or 12/9 Calorie Bike)

L3: (42,5, 30)
L2: (35, 25) (Band Assisted Pull-ups x 10)
L1: (30, 20) (Ring Rows x 15)
..
….

C. Acessory

Elbows Out Triceps Extensions: 1/3 x 15. Rest 60s.

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