Hybrid Cycle Week 6

By Sean 0
January 09 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

400m run

3 Sets:

7 x Single Arm Dumbbell Floor Press (Each Side)

200′ Single Arm Overhead Carry (Change Every 50′)

THEN

10 x banded face pull

10 x banded “empty pockets”

Strength

Push Press (4×6)

Rest 2 Minutes Between Sets. Take from the rack.

Aiming to start at 90-100% of 10RM Push Press.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Geico”

AMRAP 15:

60 Double Unders

30/21 Calorie Row

10 Thrusters (155/105)

Scale

2x single unders

Thruster weight you can do 10 times MAX (!!) unbroken

Bitch Work

Metcon (No Measure)

4 Giant Sets:

16 Weighted Sit-ups

12 Romanian Deadlifts

8 Pausing Barbell Rows

Rest 2 Minutes Between Sets.

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