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Tuesday, May 7th

May 7, 2019

 

5:30am Velocity:

 

EMOM 6(:50:10)

1. squats with DB driver

2. 6 DB russian twists + 2 OH press

3. battle ropes

 

10 min AMRAP

2 length banded walk

10 banded shoulder step outs

10 plate press

10 (5R/5L) weighted 1-leg v-ups

 

EMOM 6(:50:10)

1.  air squat with DB driver

2. 6 DB russian twists +  2 OH press

3. battle ropes

 

3 RNDS plank burnout:

30 sec plank

10 sec rest

20 sec plank

15 sec rest

 

CrossFit

A. Strength:

 

Strict Press

Find a heavy 2 rep

5..3..3..2..2

**add weight per set

 

B. WOD:

 

E90 sec (1:15 work: 15 rest)

min 0-1:30-AMRAP 10 air squats + 6 jump lunges

min 1:30-3:00- AMRAP complex of 1 clean+ 1 FS + 1 push press (75/55)

min 3:00-4:30- deficit KB DL (53/35)

 

REPEAT 2x

 

C. Ab Finisher:

 

For Time

70 MB russian twists (1 rep = L and R)

**perform 10 ab mat sit ups at the top of every min

***start with ab mat sit ups

 

 

 

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