• 603-319-8429

OUR BLOG

Tuesday’s Workout: 6-20-17

By Eric Morris | In Workout of the Day | on June 18, 2017

Strength:

Black Option: Back Squat Pyramid

Take 75% of your 1 RM and complete the following rep scheme: 3-6-9-6-3. Rest as needed in between sets. Use the same weight for each set

Green Option: Goblet Squat Pyramid

With a moderate to heavy kettlebell, complete the following rep scheme: 6-9-12-9-6. Rest as needed in between sets. Use the same weight for each set

Blue Option: Air-bike Sprints:

Complete the following sprints for calories on the Air-bike: 10-20-30-20-10. Rest as needed in between sets

Conditioning:

Black or RX: For time:

22 dumbbell Snatches (11 on each arm) 50#/35

22 toes to bar

200 meter run

16 dumbbell snatches (8 on each arm) 50#/35

16 toes to bar

200 meter run

10 dumbbell snatches (5 on each arm) 50#/35

10 toes to bar

200 meter run

Green or Scaled:

For time:

22 slam balls 20#/15

22 hanging knee raises / hanging straight leg raises / PUBAMS

200 meter row

16 slam balls 20#/15

16 hanging knee raises / hanging straight leg raises / PUBAMS

200 meter row

10 slam balls 20#/15

10 hanging knee raises / hanging straight leg raises / PUBAMS

200 meter row

Blue or RX+:

22 dumbbell snatches (11 on each arm) 70#/50

22 toes to bar

200 meter run

16 dumbbell snatches (8 on each arm) 70#/50

16 toes to bar

200 meter run

10 dumbbell snatches (5 on each arm) 70#/50

10 toes to bar

200 meter run

No Comments to "Tuesday’s Workout: 6-20-17"

Est. 2012
Great Bay CrossFit - Strength & Conditioning for Portsmouth, Newington, the Seacoast, and beyond!