May 18, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Back Squat

Back Squat

Every two minutes:

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 6 reps @ 80-85%

Metcon

Metcon (AMRAP – Rounds and Reps)

Four Rounds of:

AMRAP 3

5 Pull Up

10 Push Up

15 Air Squat

**Rest 90 Seconds**

-Start each new round where you left off-

______________________________

Rx+

5 HSPU

10 Pistol

15 Pull Up

Competition Side Work

Metcon (AMRAP – Reps)

EMOM 10

Odd: 5 Squat Clean (185/135)

Even: 12 Calorie Row or 30 Second Air Dyne

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s