Saturday 10.12.19

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CrossFit, Strength, and Endurance

Badass to Good Ass: Strength Week 3

 

CrossFit/Bootcamp
With One Continuous Clock and a Partner,
For Intensity and Technique:
(15:00 Cap)
40-35-30-25-20
Pull-ups
Air Squats
Push-ups
Air Squats

Then, Rest 3:00 and as an Individual,

3 Rounds for Intensity and Technique
400m Run
3:00 Rest

Run Scaling:
If you have a:
Sub 8:00 Mile: 400m per run
8:00 - 10:00 Mile: 400-200-400
10+ minute Mile: 200m per run

 

CrossFit Strength (Open Gym)
do class OR Open Gym

Same as Class
or
Open Gym Option:

Bench Press
1 x 3 (87.5% 3 RM)
1 x 3 (92.5% 3 RM)
3 x 3 (97.5% 3 RM)

3 x Super Sets:
a. 10-ish DB Incline Chest Flys
b. (Max Reps - 2) Strict Rig Dips
c. (Max Reps - 2) Ice Cream Makers
d. 20-ish GDH Sit-ups