Weightlifting wednesday!
Warm-up
Straight Through
50 Thrusters 45/35lbs
40 Push Ups
100′ Handstand Walk (Accumulate 2 mins of handstand hold or Plank Hold)
Strength
Back Squat 4×6 @75%+
5-10lbs Heavier than last week
-then-
Squat Snatch
Warm Up:
4×2 @ 60-70% of 1RM
With pause at knee, Drop and reset
-Then-
7×1 @ 80-90% of 1RM
Metcon (***OPTIONAL***):
AMRAP 4:00 x 3
15 Bench Press 135/95
12 Ring Dips
Max Calories on Rower or Bike in remaining time.
Rest 90 Seconds.
*Score is total number of calories.
CF LITE
Warm-up:
Same as class.
Strength:
5x5 Back Squat or Goblet Squat
CF LITE Metcon:
AMRAP 4:00 x 3
15 DB Bench Press
12 Ring Dips
Max Calories on Rower or Bike in remaining time.
Rest 90 Seconds.
