TUE MAY 14, 2019 - CROSSFIT

“Easy isn’t always simple.”

Warm-up

2 Rounds
5 Y-T-W’s
5 Cubans
5 Burpees
5 Split Jerks (Just Foot Work)
--
Barbell Complex Warm-Up
2 Rounds
5 Good Mornings
5 Back Squats with Elbows Forward
5 Push Jerks
5 Split Squats

Strength

Split Jerk (5 x 2 )

5 Sets of 2
Set 1 - 70% of estimated 1RM Split Jerk
Set 2 - 75%
Sets 3+4+5 - Build to a heavy double for the day
Every 2:00
Aim to improve from last week.

Metcon

A: Metcon (AMRAP - Rounds and Reps)

"Lead Foot"
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 CTB Pull-Ups

Rest 4:00

B: Metcon (AMRAP - Rounds and Reps)

"Lead Foot"
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4:00

C: Metcon (AMRAP - Rounds and Reps)

"Lead Foot"
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-Ups

Compare to August 28th 2018

 

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