Barbell Wednesday

CrossFit Altius – CrossFit

(No Measure)

Ring Rows

4 sets of 8 repetitions. Rest 90 seconds between sets. No kipping! Strict ring rows.

Dead Hang

3 sets to failure. Just when you think you can’t hold on any longer, count to 15! Rest as 60-90 seconds.

Metcon (3 Rounds for reps)

A. AMRAP 4 of Strict Press:

15 reps at 95/65 (RX+) 65/45 (RX)

15 reps at 115/80 (RX+) 85/60 (RX)

AMRAP at 135/95 (RX+) 105/75 (RX)

3 min Rest

B. AMRAP 4 of Front Rack Step Out Lunges:

15 reps at 115/75 (RX+) 85/60 (RX)

15 reps at 135/95 (RX+) 105/75 (RX)

AMRAP at 155/105 (RX+) 135/95 (RX)

3 min Rest

C. AMRAP 4 of Push Press:

15 reps at 135/95 (RX+) 105/75 (RX)

15 reps at 155/105 (RX+) 135/95 (RX)

AMRAP at 185/135 (RX+) 155/105 (RX)

Metcon (Time)

12-9-6:

Front Squats, 185/135 (RX+) 155/105 (RX)

C2B Pull-ups (RX+) Pull-ups (RX)

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