29
Aug
Clean the Air
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
8 DB RNT Reverse Lunges/Leg
15 DB Glute Bridges
https://youtu.be/vtLNL2oiLBI
Weightlifting
Back Squat (3 Wave Sets of 7-5-3 reps every 4:00)
add 5-10 lbs to last weeks loads
I.e. 7 @ 50% + 5-10 lbs, 60% + 5-10 lbs, 70% + 5-10 lbs
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minutes:
40 Air Squats
300m Row/.5 mile Bike
20 Alt. Dumbbell Power Snatches 40/25
RX+ – Hang Power Snatches 75/55