5/19/20


CrossFit Hyannis – CrossFit

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Weightlifting

Goblet Squat (15-12-30-30-35)

Goblet Squats

Set 1: 15 Full Reps

Set 2: 12 Full Reps (3030- :03 second down and :03 up)

Set 3: 3×5 Half Reps from the bottom of the squat into 5 Full Reps (30 total reps)

Set 4: 3×5 Half Reps from the bottom of the squat into 5 Full Reps(30 total reps)

Set 5: 10 Full Reps into15 Half Reps into 10 Full Reps

Metcon

Metcon (AMRAP – Reps)

2 Rounds

Pull Ups

1:00 Work/:30 Rest

3 Rounds

Push Ups

1:00 Work/:30 Rest

4 Rounds

Squats

1:00 Work/:30 Rest

Then:

1 Mile Run
*Note mile run time in comments if desired.

Metcon (No Measure)

10:00-20:00+ Loaded carry or Ruck

-Sandbag, weight vest, backpack with weight, bucket, weights- whatever you’ve got!

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