Friday 4.20.18

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CrossFit, CrossFit Strength, & Endurance

Project Badass Mesocycle 1.1

 

SKILLS & DRILLS

Competitor/Fitness
Muscle Up Practice

 

CONDITIONING

 

Competitor
15:00 AMRAP
4 Bar Muscle Ups
6 Turkish Get Ups (45/35 DB)
8 Ring Push Ups

Fitness
15:00 AMRAP
4 Burpee C2B Pull Ups
6 Turkish Get Ups (50/35 DB)
8 Ring Push Ups

 

 

Accessory

Competitor/Fitness
3 x Super Sets
a. 10-ish Strict Presses (AHAP)
b. 10-ish DB Reverse Flys (AHAP)
c. 20-ish V Sit-ups

 

CROSSFIT STRENGTH

Same as Class
or  
Open Gym Option:

Incline Bench Press
1 x 8 (85% 8 RM)
1 x 8 (90% 8 RM)
1 x 8 (95% 8 RM)

2 x Super Sets
a. 10-ish DB Chest Flys
b. 20-ish V Sit-ups

3 x Super Sets
a. 10-ish DB Bench Press
b. 10-ish DB Reverse Flys
c. 20-ish GHD Sit-ups