Month: February 2020

Tuesday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 4
10 KB Swings 70#/44#
10 Burpee Over KB
1 min Rest
x2
AMRAP 4
10 Pull Ups
10 Push Ups
1 min Rest
x2

Only programmed rest. Move onto 2nd-Double AMRAP immediately after 1 min rest.

Monday BURN

Metcon (AMRAP – Reps)
300m Row – Max Unbroken Wall Ball
600m – Max WB
900m – Max WB
1200m – Max WB
900m – Max WB
600m – Max WB
300m – Max WB

Reps is score. Include reps in comment. You want approx 20+ reps per attempt.

Monday CrossFit

Weightlifting

Metcon
Deadlift (3 x 10 @ 70 -75%)
Pick a uniform weight for all 10 sets.
Try to avoid adding any weight during your 3 sets of 10.
Metcon (AMRAP – Reps)
10m Clock
EMO2M
5 Hang Power Clean 115#/75#
5 Thrusters
5 Front Squats
MAX D/U’s

Only D/U’s Count for both RX and RX+

RX+ 155#/115#