9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 6/14/17

June 13, 2017

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Weightlifting

Power Clean (10 min to find heavy single)

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:00:

400m Run

15 Burpees Over Bar

Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:

400m Run

10 Burpees Over Bar

Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00:

400m Run

5 Burpees Over Bar

Max Power Cleans (185/135)

Pushup Pullup Progression

10 x 3 on PU Bar, 5 x 10 reps of pressing into bar with hands (think push back), keep movements small, no big kips, 60″ rest. Negatives: 2 (5 x 5 seconds) – can use Rings or BB or Rig – be at top of bar, and slowly lower yourself down to a count of 5. After you do 1 set take at least 1 minute break between sets.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text