CrossFit – Wed, Jun 14 Metcon (Weight) Bench Press4×5 RPE 81×5 RPE 9 Rest 2:00 b/t all sets. *warm-up to a challenging set of 5, rated as an 8 on the RPE scale & then, perform prescribedsets. Metcon (Time) 3 Rounds For Time400m Run21 Thrusters 115/7512 Chest to Bar Pullups L1: Regular Chin-Over-Bar PUL2: Strict
CrossFit – Tue, Jun 13 Metcon (Weight) Complete 5 sets of the following complex using the following RPE scale numbers: RPE sets 7-7-8-8-8 Snatch High Pull + Power Snatch + 2 OHS Rest :90 b/t sets
CrossFit – Mon, Jun 12 Metcon (Weight) Back Squat4×5 @ an 8 on RPE Scale1×5 @ a 9 on RPE Scale Rest 2:00 b/t sets *warm-up to a challenging set of 5, rated as an 8 on the RPE scale Filthy Fifty (Time) For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50
CrossFit – Sun, Jun 11 Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
CrossFit – Sat, Jun 10 Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Intermediate: 5 RFT 400m Run 30 box Jumps 20/16″ 30 Wall Balls 14/10# Beginner: 4RFT 200m Run 20 Box Step Ups 20/16″ 20 Wall Balls 14/10#
