Frank the Tank

7
Sep

Frank the Tank

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 Goblet Squats @ 30X0

1:00 Plank Hold

10 Alternating Prisoner Step-ups

Weightlifting

Back Squat (3 Wave Sets of 7-5-3 every 4:00)

add 5 lbs to last weeks loading (8/30)

*if you were unable to complete all sets as RX last week, reduce the load by 20#*

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:

Buy-in: 50 WB 20/14

10 Deadlifts 185/125

10 Lateral BB Burpees

Rest 5:00

AMRAP 5:

Buy-in: 35 WB

5 Deadlifts 225/155

5 Lateral BB Burpees
RX+ – 225/155 & 275/185