Tuesday, September 3rd

September 2, 2019

 

Velocity

 

5 stations x 3 rounds - 1:10 on : 20 sec rest

1. shuttle run

2. split squats with OH press (switch legs every 6 reps )

3. bent over slam balls 

4. weighted step ups

5. 5 upright rows + 5 strict press (AMRAP)

 

Rest 60 seconds after all 5 rounds

 

Cash Out:

60 reverse crunches ( rest 20 seconds every 20 reps)

 

 

CrossFit 

 

Barbell Work: Back Squat

5x5 @ 90% of 5RM

 

Conditioning:

AMRAP 5

10 AKBS(53/35)

8 bodyweight reverse lunges

10 KBSDLHP(53/35)

 

**shoot for 4-6 rounds

 

- rest 1 min - 

 

EMOM 4

8 thrusters (75/55)

8 push ups

 

-rest 2 min - 

 

AMRAP 5

10 AKBS(53/35)

8 bodyweight reverse lunges

10 KBSDLHP(53/35)

 

**shoot for 4-6 rounds

 

 

 

 

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