Tuesday July 10th , 2018

AM SESSION

PLYOMENTRICS

A - Max Height Vertical Jump

B - 3 Sets
1 seated box jump at 80% height of above
10 lateral hurdle jumps
2:00 rest

C - 5 Sets
10 Lunge with a knee tuck at the top
50m max effort sprint
2:00 walk as recovery

 

PM WORK

PUSH JERK

Heavy Triple For The Day

2 sets of ME reps @ 80%

Rest 3:00 between sets

 

PULL-UPS

8 x Max rep chest to bar pull-ups

rest 30 seconds between sets

 

SUPPORT

3 x 8 Bradford Press

Load as needed.

Never compromise form.

 

WORK

‘Mainsite’

Complete as many rounds as possible in 12 minutes of:

5 deadlifts

3 weighted bar muscle-ups

 

Men: 315-lb. deadlift, 10-lb. ball for muscle-ups

Women: 205-lb. deadlift, 6-lb. ball for muscle-ups

 

**www.crossfit.com

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