Main – CrossFit
The 4:30 class may do something a little different as it is Lindsey L last class for a while. She is heading off school down south….we will miss her!
Back Squat (3 x 15; build over sets ; 15 min cap)
These sets should be TOUGH!!
Almost failing …..almost
Metcon (No Measure)
EMOM 12 of
3 power cleans @ 70-75%
5 HSPU / HRPU
Back extensions (2 x 10 back extensions and GHD sit up)
Oly week 10
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
10 wall ball 30/20
8 C2B pull up
6 HSPU strict
4 ring dips
SW-A: Sadiv Set Pull Ups (AMRAP – Reps)
10 Minute Sadiv Set:
Speed Pull Ups
*The purpose of this set is to do pull ups in SINGLES with as much explosion as possible each rep. It’s an AMRAP but not really as many as possible but as many fast (during the concentric) reps as you can do. Make sure you still lower yourself under control and get the eccentric action. The last rep should look like the first.
**If your max rep pull up set is less than 5, sub inverted rows (bar) or piked pull ups with feet on ground.
***Once you are able to do 36 fast reps in a set, add weight.
*If you did 36+ reps last time, add 5-10 lbs.
SW-B: Shoulder Press (4 x 6)
SW-C: Banded Push Ups (3 x 8)
Put each end of a band in your hands, wrap around your back (so it adds resistance) and perform push ups for reps.
SW-D: DB Shrugs (3 X 12)
SW-E: Hammer Curls (2 x 20)
Neutral grip DB curls.