Tuesday, July 23rd, 2019

CrossFit

A1) Strict Press 3x 5, 3, 1+ @75, 85, 95% (taken from 90% of 1RM)

 

B1) DB Bench Press 3x8

B2) Reverse Flyes 3x10

B3) Banded Lat Pull Down 3x20

 

For Time:

10, 9, 8, 7, 6 5, 4, 3, 2, 1 Push Jerk 135/95

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 T2B

*2 rope climbs after every odd rd of T2B

*200m Run after every even rd

DeltaTrain
Tuesday, July 23rd, 2019

Burn

Phase 1: E3Mx3

10 Strict Press

 

Phase 2: 3 Rds

10 DB Bench Press

12 DB Reverse Flyes

20 Banded Lat Pull Downs

 

Phase 3: For Time (16min cap)

10->1 Push Press 95/65

10->1 T2B

10->1 HR Push Ups

*200m Run after every odd round

 

DeltaTrain
Monday, July 22nd,2019

CrossFit

A1) Front Squat 3x 5, 3, 1+ @75, 85, 91% (taken from 90% of 1RM)

 

B1) DBL KB FR Step Ups 3x10ea leg

B2) DBL KB RDL 3x10

B3) Hanging L-Hold 3x20sec

 

E3Mx4

15 Wall Balls 20/14

9 DBL DB Cleans 50/35

3 Ring MU (Scale: 6 Strict Pull Ups)

DeltaTrain
Monday, July 22nd, 2019

Burn

Phase 1: E3Mx3

10 Front Squats

 

Phase 2: 3 Rds

10 DBL KB FR Step Ups *per leg

10 DBL KB RDL

20sec Hanging L-Hold

 

Phase 3: E3Mx4

13 Wall Balls 20/14

10 KB C+J 1.5/1 *total

6 Jumping Pull Ups

DeltaTrain