Wednesday, July 10th, 2019

CrossFit

A1) Deadlift 3x 5, 5, 5+ (@65, 75, 85% taken from 90% of 1 RM)
*last set @85% is max effort 3+ reps

B1) Hip Thrusts 3x12

B2) Pallofs press 3x30sec *each side

E2.5Mx5

10 KB Swings 2/1.5

10 Box Jump Overs 24/20

DeltaTrain
Wednesday July 10th, 2019

Burn

Phase 1: E3Mx3

10 Deadlifts

 

Phase 2: E3Mx4

30sec Pallofs Press *ea side

12 Hip Thrusts

 

Phase 3:  E2.5Mx5

15 KB Swings 1.5/1

10 Box Jump Overs 24/20

DeltaTrain
Tuesday July 9th, 2019

CrossFit

A1) Strict Press 3x 5, 5, 5+ @65, 75, 85% (taken from 90% 1 RM)
*last set at 85% is max effort 3+ reps

 

B1) 12min EMOM

1) 6 BB Bent Over Row

2) 6 DB Flyes

3) 6 Strict HSPU

 

9min AMRAP

12 Back Squats 185/125 (from rack)

10 Pull Ups

5 Bar Muscle Ups (scale: 1 Push Up + 1 Jumping Pull Up)

DeltaTrain
Tuesday, July 9th, 2019

Burn

Phase 1: E3Mx3

10 Strict Press

 

Phase 2: 10min EMOM

1)     6 BB Bent Over Row

2)     6 DB Flyes

 

Phase 3:  15min AMRAP

20 Push Press  

20 Back Squats 95/65

20 Pull Ups

20 Ball Slams 40/20

DeltaTrain