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12/31/18

30
Dec

12/31/18

Announcements

No lifting class until after 1/1/2019.
Happy New Year!
12/31 Classes as normal except no afternoon classes.
1/1 One Class at 11:30 pm

CrossFit Live Loud – CrossFit

View Public Whiteboard

Warm-up

30/20 cal bike (fast as you can because peeps are waiting)

Then:

4 rounds

10 Standing banded chest press (light band)

10 standing banded rows

10 air squats

10 GHD back extensions

Strength

DB bench press drop sets

Choose a heavy weight that you can do for 10 reps. Then also have 2 lighter weights dropping 5-10 lbs each time. 10 reps with the first 2 weights and then max effort with lightest weight. Repeat 2 times through with 3-5 min rest between sets.

example:

10 reps at 50lbs

10 reps at 40lbs

max effort with 30lbs

rest

Metcon

Metcon (5 Rounds for time)

Rowing intervals

5x500m

goal is to finish within 10 sec of previous time.

Rest is 1:1