Bench Press, BB Flat
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows, T-Bar or Bent Over
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lateral Raises
2 sets of 10-15 reps.
1 minute rest between sets.
Triceps Pushdowns
3 sets of 10-12 reps.
1 minute rest between sets.
Dumbbell Curls
2 sets of 12-15 reps.
1 minute rest between sets.
KB High Pulls or SDLHPs
4 sets of 10-15 reps.
1 minute rest between sets.
Afternoon Crossfit Workout
GET WARM (9 Min)
2 Rounds of: 24 Lateral DB Hops | 12 Alt DB Snatch | 6 DB Kang Squats
GET POWERFUL (12 Min)
Power Snatch + OHS Complex
EMOM 4 of: 1 Power Snatch + 3 OHS
EMOM 4 of: 1 Power Snatch + 2 OHS
EMOM 4 of: 1 Power Snatch + 1 OHS
GET FIT (12 Min)
Every 3:00 for 12:00
15/10 Calorie Bike (or Row)
10 Cleans & Jerk 135/95
Score is slowest round
COMPETITORS EXTRA
5 Rounds For Time Of:
2 Rope Climbs
10 Front Squats 115/75
10 Alt Front Rack Lunge Steps