12/12/19

December 12, 2019

Crossfit

 

Strength:

 

Strict Press- 5x3 @ 80%

 

Metcon:

 

For Time

 

2-4-6-8-10-12-10-8-6-4-2

 

Devil Press (40s/25s)

Front Squat (115/75)

 

Weightlifting - Back Squat

 

Banded Glute Bridges- 3x8

6x2 @70% - First rep is a 4 second negative

Barbell Step Ups- 3x16

Stir the pot- 4x10 sec

 

Crossfit Light

 

4 min AMRAP

 

Buy In: 250m Row

8 Push ups

8 DB Front Squats (35/25) - 4 per arm

 

Rest 2 minutes

 

4 min AMRAP

 

Buy In: 80 SU

8 DB Hang Snatch (35/25)

8 Box Step Overs

 

Rest 2 minutes

 

4 min AMRAP

 

Buy In: 250m Row

8 Push ups

8 DB Front Squats (35/25) - 4 per arm

 

Rest 2 minutes

 

4 min AMRAP

 

Buy In: 80 SU

8 DB Hang Snatch (35/25)

8 Box Step Overs

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