30/10/20 Friday

Crossfit

A: Deadlift (3 Reps)

Week 2/3
Warm-up
4 x 40%
4 x 50%
4 x 60%
Workout sets
3 x 70%
3 x 80%
3+ x 90%
(competing athletes, no max  out)
B: Metcon (Calories)
Tabata (8 rounds of 20 sec on/10 sec off)
For cal
- Row
- Bike

8 rounds each machine

 

28/10/20 Wednesday

Crossfit
A: Front Squat (3 Reps(Week 2/3))
Warm-up
4 x 40%
4 x 50%
4 x 60%
Workout sets
3 x 70%
3 x 80%
3+ x 90%
Metcon (No Measure)
4 Sets
10/10 Banded in/ ext. Shoulder Rotation
10/10  Weighted Side Bends
10/10 Clamshells
10/10 Tall Kneeling Single arm lat Pull-down

27/10/20 Tuesday

Blazefit
Every 3 min x 3 Rounds
15/12 cal Bike or Ski
15 Toes to bar
10 Russian twist 15/20
- 3 min Rest
Every 3 in x 3 Rounds
15/12 Cal Row
15 KB swings 24/16
10 Goblet Lunge Step