Complete 2 sets of:
300/250m Row or 12/9 Assault Bike Calories
5/side Front Rack DB Russian Step Ups (down in 3 secs)
10/side Banded Walk
30 sec Banded Squat Hold (slightly below 90 degrees)
Front Squat (4-4-3-3 (-1) + 1 X Max Effort)
Pause for 2 secs at parallel on your way down.
For the 1 x Max Effort lift use the weight completed for the last set of 3 go for max reps with NO pause!
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5/side DB Snatch (50/35)
5 Strict HSPUs
8 C2B Pull Ups
40 DUs / 40 Singles
Metcon
Optional Extra Work
Complete 3 sets of:
6-8(-1) RNT DB Bulgarian Split Squats (down in 3 secs)
Rest 30 secs
6-9 GHD Raises / Kneeling (down in 3 secs)
Rest 2 mins
Complete 4 sets of:
3-4 Close Grip Bench Press with a 1&1/4 movement
Rest 30 secs
5/side KB Kneeling Alternating Press
Rest 30 secs
7-8(-1) T-Bar Row (hold for 2 secs at the top)
In the fourth set go 10 lbs lighter then your previous weight and go for max reps.
(You can use the T-Grip and put it under a regular barbell or use a towel for that row)
Cardio CrossFit
27 Jan, 2020
CFC 1.27.20
Metcon (Time)
AQAP complete:
500m Row / 400m Run
50 Wall Balls (20/14)
500m Row / 400m Run
40 Walking Lunge Steps
500m Row / 400m Run
50 Box Jumps
500m Row / 400m Run
40 DUs
500m Row / 400m Run