Tuesday, February 11, 2020

Warm-up:
  • 1 min. max rep CrossFit Style Slam Ball 30/20

 

Metcon:
The Circuit by Jay Cobb
25 min. AMRAP
 
  • 20 Step-up 20/16
  • 5 Pull-up
  • 20 DU or 60 SU
  • 5 Clean 95/63
  • 20 Air Squat
  • 5 B-O BB Row 95/63
  • 20 Wall-to-Wall Sprint
  • 5 Thruster 95/63
  • 20/15 cal. Row
  • 5 Manmaker 40/25
  • 20 Leg Lift
  • 5 Push Press 95/63
  • 20 Lunge
  • 5 T2B
  • 20 Box Jump 20/16
  • 5 Snatch 95/63
  • 20 K2E
  • 5 Front Squat 95/63
  • 20 Wall Ball 20/14
  • 5 Floor Press 95/63
  • 20/15 cal. Bike
  • 5 Cluster 95/63
  • 20 KB Swing 53/35
  • 5 Burpee Over Bar
  • 20 Push-up
  • 5 OHS 95/63

 

Powerlifting:
 
  • Speed Bench Press Wide Grip @ 50% 9×3 EMOM
  • Chest Supported DB Row 3×8
  • DB Shrug 3×12
  • DB Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Pushdown 100 ea.

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