Today’s workout is 100% Crossfit
Mix of Fran, Helen and Grace
1. 21-15-9
Thrusters 95lbs
Pull Ups
2. 3 Rounds
400M Run
21 Kettle Bell Swings
12 Burpees
3. 15 Clean And Jerk
All as fast as possible with 2-5 Minutes breaks in between workouts
First Part, Bodybuilding
Bench Press 3x10 With Bodyweight
Hang Cleans 3x10 With 70% BW
Squats 3x10 With 120% BW
2nd Part Crossfit
3 Cycles, as fast as possible
52lb Kettle Bell Swings 20 reps
10 strict pull ups
10 strict burpees
25 Russian twists
4 Rounds
10x Deadlift (BW)
10x Burpees
10x Front Squats (BW)
10x Pull Ups
10 Minute Rest
1 45lb Plate
Repeat for 100M/Yards
5x Curls
5x Push Press
5x High Pull
5x Overhead Tricep Extension
10 Overhead Lunge Steps
3-4 Full Sets, 12 Reps Each
Leg Press
Seated Rows
Leg Extensions
Shoulder Press
Reverse Grip Kettle Bell Lunges
Pull Ups
Leg Curl
Cable Cross Over
Heavy lifting today, just two excersices
Bench
Pyramid of weights, all weights for 3 reps
1x body weight
1.1x body weight
1.2x body weight
1.3x body weight
1.4x body weight
Back Squats
Pyramid of weights, all weights for 3 reps
1.45x body weight
1.55x body weight
1.65x body weight
1.8x body weight
1.9x body weight
You can change this how you want, this is just how i RX it. Do not attempt to lift more than you could handle, as this could cause injury!
AMRAP in 45 Mins
Back Squat 135 x 12
Sledgehammers 6 each arm
Burpee 15
Deadlift 135 x 10
Pull ups (CTB) 6 Reps
Plate Lunges 45 x 12
Dips BW 12
Cindy
5 Pull Ups
10 Push Ups
15 Squats
AMRAP 20 Min
Grace
135lb Clean and Jerk
30 rds for Time
Karen
150 wall balls for time
