Saturday 4.13.19

Colleen

Colleen

CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR is Born: Hypertrophy Week 2

 

CrossFit/Bootcamp (Notes Below)
With a partner, sharing reps anyway

5:00 AMRAP
20 Hang Power Cleans
10 Lateral Burpees over Partner

-----5:00 REST-----

5:00 AMRAP
20 Deadlifts
10 Lateral Burpees over Barbell or DB

-----5:00 REST-----

5:00 AMRAP
20 Air Squats
10 Burpees

CrossFit:
Hang Power Cleans and Deadlifts with Barbell (135/95/40% of 1 RM Clean)

Bootcamp:
Hang Power Cleans and Deadlifts* with Dumbbells (50’s/35’s/Medium)
*On Deadlifts, only 1 head of the DBs have to touch the ground.

 

CrossFit Strength (Open Gym)

Bench Press
1x5(50%)
1x5(60%)
2x10(60%)
1x10(65%)

8 x Super Sets
a. 1 Ring Dip (Perform as slow as possible)
b. 1 Pull-up (Perform as slow as possible)

3 x Super Sets
a. 10 Jumping/Banded Bar Muscle-ups
b. 10 DB Bent-over Rows
c. Hard Set Band Chest Flys
d. Hard Set Decline Weighted Sit-ups