6-14-18: CrossFit and Weightlifting Workouts

If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.
— Vince Lombardi
20180502195143.jpg



CrossFit

 

STRENGTH

1.   4 Rounds:
6/6x single arm front rack weighted lunges
30 sec plank shoulder taps
Rest 60-90 sec

CONDITIONING

1.  9 min AMRAP:
21/15x cal row
15x wall ball

MOBILITY & PRE-HAB

1.  2 rounds:
10/10x bird dog
10/10x single leg glute bridge
10x GHd sit ups
10x GHD hip extension

 

Weightlifting

1. Clean Complex 6 x 2
- Slow clean
- Hang clean

2. Back squat 6 x 3

3. WWWP, 3 rounds:
- 3 x deadlift (80-160 kilos)
- 8 x push-ups
- 8 x pull-ups
- 20 x crunches
- 200m jog