Saturday 4.06.19

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CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR is Born: Hypertrophy Week 1

 

CrossFit/Bootcamp
In 20:00
600m Run
Then AMRAP with remaining time
20 Air Squats
15 Burpees
10 Toes-to-bars

*With 8:00 Remaining, run another 600m and resume AMRAP.

 

CrossFit Strength (Open Gym)

Bench Press
1x5(50%)
1x5(60%)
3x10(60%)

6 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. 8 Jumping/Banded Bar Muscle-ups
b. 8 DB Bent-over Rows
c. Hard Set Band Chest Flys
d. Hard Set Decline Weighted Sit-ups