Tuesday, September 10th, 2019

CrossFit

A1) 10min EMOM Power Snatch 3 TnG reps

Sets 1-5: build

Sets 6-10: hold 7/10 RPE

B1) DB Alt Z-Press 3x16 *total

B2) Hollow Hold 3x 1min

For Time (10min cap)

100 Strict Pull Ups  *EMOM 5 Air Squats

DeltaTrain
Tuesday, September 10th, 2019

Phase 1: 3 Rds

10 Good Mornings

2 Wall Walks *with 5 sec pause at top

10 V-Ups

then; 600m Run

 

Phase 2: 8XE90sec

5 DBL KB Cleans

5 DBL KB Push Press

 

Phase 3:  12min EMOM

1)     15 KB Swings 1.5/1

2)     5-10 Strict Pull Ups

3)     200m Run

DeltaTrain
Monday, September 9th, 2019

CrossFit

A1) Back Squat

Set 1: 3 Reps @75%

Set 2: 5 reps @70%

Set 3: 3 Reps @80%

Set 4: 5 Reps @75%

Set 5-7: 3 Reps @85%

 

21-15-9

Hang Power Cleans 115/75

Bar Over Burpees

X2 DU (42-30-18)

DeltaTrain
Monday, September 9th, 2019

Burn

Phase 1: 3Rds

40sec Plank Hold

*20sec Rest

40sec KB Bottom of Squat Hold

*20sec Rest

40sec Side Lunges

*20sec Rest

 

Phase 2:  10x E90sec

2 Back Squats + 3 Reverse Lunges *ea leg

 

Phase 3:  For Time:

20 Front Squats 95/65

30 Ball Slams 40/20

40 HR Push Ups

10 Front Squats 95/65

20 Ball Slams 40/20

30 HR Push Ups

 

DeltaTrain