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:
1:00 Jump Rope Singles | 5 Inch Worms + Spiderman Lunge | 10 Push Press | 10 Front Squats
GET POWERFUL (12 Min) Jerk
EMOM 6 of: 2 Reps Every 2:00 for 6:00
-then-
6:00 to Establish a heavy single
GET FIT (14 Min)
AMRAP 14 of:
5 Hang Clean and Jerk* 135/95
20 Air Squats
40 Double-Unders
*Add 5 HC&J each round
COMPETITORS EXTRA
4x AMRAP 3 / 1:00 Rest
25/20 Calories on Assault Bike
Max Muscle-Ups or C2B Pull-ups in remaining time
*Score is total Muscle-Ups or Pull-ups