Posts tagged weightlifting
MON APRIL 22, 2019 - CROSSFIT
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“If you have everything under control, you’re not moving fast enough.” - Mario Andretti

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each
Banded Lateral Steps
Spiderman to Down Dog
Air Squats

Strength

Back Squat (6-3, 6-3, 6-3)

6 Reps @ 69%
3 Reps @ 74%
6 Reps @ 69%
3 Reps @ 79%
6 Reps @ 69%
3 Reps @ 84%

Rest 2:30 between sets.
Week 3 of 3 in this rep progression. Next week, we will be adjusting to our second phase, with a new repetition and percentage scheme. We'll follow the same pattern, in a three week micro-progression.

Metcon

Metcon (Time)

"A Little’s Enough"
3 Rounds
20 Wallball (20/14)
20 Box Jumps (24"/20")
20/15 Calorie Row
Rest 1:30Score total time

Cool Down/Mobility

1:00 Deep Spiderman Lunge
1:00 Alternating Calf/Achilles Stretch
10 Cat/Cow
1:00 Side Lunge (right and left)

 

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