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11.30.18

29
Nov

11.30.18

CrossFit Live Loud – CrossFit

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Warm-up

800m run or 1000 m row.

Accessory Work

10 mins

3 super sets:

3×20 reps barbell hip thrust off bench (https://youtu.be/Zp26q4BY5HE)

1:00 Heavy KB Front rack Hold

rest 1 min

Strength

10 mins to work up to a heavy for the day.

Then take 75% of your heavy for the day and complete 3 sets of 5 reps with that 75% weight.

Bench Press

Metcon

Metcon (No Measure)

3 rounds of 1:00 min stations:

1= max mt climbers

2= max cal bike

3= max db thrusters

4= max db renegade rows

5= rest

pick a weight that will allow you to get higher reps. The focus is to move and burn.. not be heavy.