CROSSFIT

CrossFit
Weightlifting
Front Squat
On the 1:30 x 6 Sets:
Set #1 – 3 Reps @ 75%
Set #2 – 2 Reps @ 80%
Set #3 – 1 Rep @ 85%
Sets #4+5+6 – 1 Rep @ 90-94%

After each set 25% of max strict HSPU

**If we do not yet have consistent strict handstand pushups, let’s build our gymnastic pressing strength today through full range of motion pushups. Complete a single set, at submaximal effort, and a set that we can replicate for all six intervals.

Metcon
Metcon (3 Rounds for reps)
“Life Jacket” Part #1
AMRAP 5:
27/21 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-Ups

Rest 3:00

“Life Jacket” Part #2
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 TTB

Rest 3:00

“Life Jacket” Part #3
AMRAP 5:
15/12 Calorie Row
15 Thrusters (75/55)
15 Pull-Ups

In Part #1, a full round for males/females – 81/75
In Part #2, a full round for males/females – 63/57
In Part #3, a full round for males/females – 45/42
Score is total repetitions across all three parts, which the system will compute for us.

CROSSFIT

CrossFit  January 28, 2019

CrossFit
Weightlifting
Front Squat
On the 1:30 x 6 Sets:
Set #1 – 3 Reps @ 75%
Set #2 – 2 Reps @ 80%
Set #3 – 1 Rep @ 85%
Sets #4+5+6 – 1 Rep @ 90-94%

After each set 25% of max strict HSPU

**If we do not yet have consistent strict handstand pushups, let’s build our gymnastic pressing strength today through full range of motion pushups. Complete a single set, at submaximal effort, and a set that we can replicate for all six intervals.

Metcon
Metcon (3 Rounds for reps)
“Life Jacket” Part #1
AMRAP 5:
27/21 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-Ups

Rest 3:00

“Life Jacket” Part #2
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 TTB

Rest 3:00

“Life Jacket” Part #3
AMRAP 5:
15/12 Calorie Row
15 Thrusters (75/55)
15 Pull-Ups

In Part #1, a full round for males/females – 81/75
In Part #2, a full round for males/females – 63/57
In Part #3, a full round for males/females – 45/42
Score is total repetitions across all three parts, which the system will compute for us.