CrossFit – Mon, Jun 26 Back Squat (Weight) 1×5 RPE 83×5 RPE 91×5 RPE 10 (maximal 5 RM) Rest 2:00 b/t sets Warm-up to a challenging set of 5, rated as an 8 on the RPE scale then, perform prescribed sets x reps. During the rest, perform 20 GHD Sit-ups. Metcon (Time) 3 RFT:50 Wall
CrossFit – Sat, Jun 24 20 Min AMRAP w/Partner (AMRAP – Rounds and Reps) 20 Cals (Row, Ski) (Bike Rx+) 20 Clean & Jerks @135/95 20 Tandem Bar Facing Burpees *Rest 1 Min* I go, you go, except burpees are done together. Cals can be split equally. *RX+ 155/115, Bike, each athlete does 20 reps*
CrossFit – Fri, Jun 23 The Payne Train (Time) The Payne Train For Time: 300 meter Run 5 Rounds of Cindy 300 meter Run 4 Rounds of Cindy 300 meter Run 3 Rounds of Cindy 300 meter Run 2 Rounds of Cindy 300 meter Run 1 Round of Cindy 300 meter Run 1 Round of
CrossFit – Thu, Jun 22 Snatch Work (Weight) 10:00 Warm-up to an RPE of 8 -then- Every :90 5×2 Snatch Metcon (Time) 5 Rounds For Time: Begin each round with a 500m rowRound 1: 15 OHS 95/65Round 2: 12 OHS 115/75Round 3: 9 OHS 135/95Round 4: 7 OHS 155/115Round 5: 5 OHS 175/125 Scale weight
CrossFit – Wed, Jun 21 Metcon (Weight) Superset the following: A) Bench Press; rest :45 3 x 5 RPE 82 x 5 RPE 9 B) 5 x :30 Hollow Hold on the Rings; rest :45 Metcon (Time) “Eizabeth” For Time: 21-15-9 Power Cleans 135/95Ring Dips L1: Scale the amount of “RX” ring dips.L2: Use
