Thursday’s Workout: 4-19-18

Strength:

Black: Deadlift: – add a small amount of weight to last week’s effort

7 reps @ 75% of 1 RM

5 reps @ 80% of 1 RM

3 reps @ 85% of 1 RM

1 rep @ 90% of 1 RM

AMRAP @ 75% of 1 RM

 

Green: Deadlift:

13 reps with a moderate weight

11 reps with a small amount of weight added

9 reps with a small amount of weight added

7 reps with a small amount of weight added

AMRAP with the weight you used in the first set  

 

Blue: Power or Squat clean and jerk – add a small amount of weight to last week’s effort

4 reps @ 75% of 1 RM

3 reps @ 80% of 1 RM

2 reps @ 85% of 1 Rm

1 rep @ 90% of 1 RM

2 sets of 3 reps @ 75% of 1 RM

 

Conditioning:

Black or RX: Complete as many reps as possible of:

From minutes 0 – 3: Wall balls 20#/14

From minutes 3-6: Alternating dumbbell snatches 50#/35

From minutes 6-9: Calories on the rower

 

Green or Scaled: Complete as many reps as possible of:

From minutes 0 – 3: Air Squats

From minutes 3-6: Kettlebell Swings 70#/53

From minutes 6-9: Calories on the rower

 

Blue or RX+: Complete as many reps as possible of:

From minutes 0 – 3: Wall balls 30#/20

From minutes 3-6: Alternating dumbbell snatches 70#/50

From minutes 6-9: Air-bike calories

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