WEDSEPT18 – True Strength-Conditioning Today

CrossFitAllen – CrossFit

Warm-Up

Gen Warm-UP and Stretch. then:

Barbell Warm- Use this partion to review movements (workout is 27 min, have to move):

5 Good Monrings

5 Elbow Rotations

5 Front Squats

5 Deadlifts

5 Front Squats

5 Deadlifts

Conditioning

Metcon (3 Rounds for reps)

“Bar Crawl”

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Front Squats (135/95)

50 Front Squats (155/105)

Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)

RX+ TEAM OF 2 – 40 Reps of Each+Max – 8 Min Rounds/3 min Rest
Athletes will split all reps evenly, with one person working at a time

Scaling:

– Adjust the weight to make sure your team can get to the Max Round

Extra

NO EXTRA TODAY – if you did today’s workout you get credit for the EXTRA

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s