Jan, 16

CrossFit LandRush Workout 01/17/2017

By Coach Dan

Endurance

Metcon
AMRAP in 10 minutes of:
Max Rep Unbroken Push Ups
200m Run
Metcon
Complete as many rounds and reps as possible in four minutes x 2 of:
AMRAP Repeats in 4:00 (2 sets)
3 Clean & Jerks 155/115
6 Pull-ups
12 Double Unders
 Rest 2:00 between set

CrossFit

Weightlifting
Shoulder Press 
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

Metcon
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups

Rest 4 minutes, and when the running clock reaches 8:00…
Metcon
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees

BootFit

Metcon
50 Bowler Lunges
50 Sit ups
50 Dips
50 Push Ups
50 Squats
*EMOM – 5 Burpees*

 

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