Wednesday’s Workout: 6-6-18

Power Development –Choose one of the following options:

Strength: Bench press or push press

6 @ 75%

4 @ 80%

2 @ 85%

6 @ 80%

4 @ 85%

2 @ 90%

 

Olympic lifting: Push or split jerk

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

 

Green Strength: landmine press (on each arm)

9 with a light weight

6 with a moderate weight

3 with a heavy weight

9 with a light weight

6 with a moderate weight

3 with a heavy weight

 

 

Conditioning:

Black or RX:

Complete as many rounds as possible in 8 minutes of:

8 Deadlifts 205#/135

20 Wall Balls 20#/14

 

Green or Scaled:

Complete as many rounds as possible in 8 minutes of:

8 Deadlifts 185#/115

20 Air Squats

 

Blue or RX+:

Complete as many rounds as possible in 8 minutes of:

8 Deadlifts 255#/170

16 Wall Balls 30#/20

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