9/16/16

 In CrossFit

CrossFit

Weightlifting/WOD
5 Min AMRAP:
Barbell Complex (115/95)
1 Deadlift
1 P. Clean
1 Front Squat
1 Thruster

Cash Out
4 Rounds (Easy Pace):
200m Jog
5 Inch Worms
10 Sampson Lunges
20 Band Pull-Aparts

 

LeanX

A. Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Bent-Over Barbell Rows x 8 reps
Station 2 – Jumping Squats 20 reps
Station 3 – Side Planks x 30 seconds each side

B. Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Push-Ups

 

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