Wednesday the 28th

swim?

I.
Deadlift
Set 1 – 10 reps @ 40%
Set 2 – 10 reps @ 50%
Set 3 – 8 reps @ 60%
Set 4 – 6 reps @ 70%
Set 5 – 4 reps @ 80%

II.
(1).
Two rounds:
25 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots (30/20 lbs)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then…
(2)
Two rounds:
20 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (30/20 lbs)
10 Chest-to-Bar Pull-Ups
Rest 3 Minutes, and then…
(3)
65 Kettlebell Swings (32/24 kg)
40 Wall Ball Shots (30/20 lbs)
15 Chest-to-Bar Pull-Ups

III. TEMPO!!!
(a) Bent-Over Barbell Row 3 x 8
(b) Chin-Ups 3 x 6
(c) Glute-Ham Raises 3 x 6

IV. (extra credit)

SWIM 3 x 10 min. @ 75%

POST

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Filed under benchmark, chipper, coast guard crossfit, crossfit, fitness, Power Lifting, strength & conditioning, swim, WOD

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