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workout of the day
[WOD]

wednesday

4/30/2019

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Picture

Strength

Deadlift
Warm Up Sets
5@40%, 5@50%, 3@60%

Working Sets
3@65%
3@75%
+3@85%

MetCon

12min AMRAP:
8x Left Arm DB Push Press (50/35)
8x Right Arm DB Push Press
16x Alt. DB Step Ups (24/20inch)

Notes: Grinding effort here. No need to try to keep a fast pace, stay moving for 12 minutes and keep rest at a minimum. Can you keep the DB moving and off the ground for the full 12mins? Scale necessary to try to achieve this.

Post

Good Mornings 3x12
Side Planks. Accumulate 2mins/side
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tuesday

4/29/2019

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Picture

Strength

Shoulder Press
Warm Up Sets
5@40%, 5@50%, 3@60%

Working Sets
3@65%
3@75%
3+@85%

MetCon

.BUY IN: 1000m Row

2RFT:
15x Power Cleans (155/105)
25x Pull Ups

CASH OUT: 1000m Row

Notes: Grip WILL become a factor here so be sure break up both movements into sets if needed.

Post

Banded Straight Arm Lat Pulldowns 3x25
Arch Lifts 3x15
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monday

4/28/2019

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Picture

Strength

SQUAT Wk2
Warm Up Sets
5@40%, 5@50%, 3@60%

Working Sets
3 @ 65%
3 @ 75%
3+ @85%

MetCon

3RFT:
15x Hang Power Snatches (75/55)
30x Wall Balls (20/14#)

Notes: This one will get spicy quick! The weight on the bar doesn't seem like much but the rep scheme is enough to burn out the forearms. Going hot out the gate might not be ideal especially if you know you are going to burn out quick. Take short rests if needed and have a plan to cluster the hang power snatches together. Having multiple drops on the bar will definitely add up time.

Post

Post:
DB Lateral Raises 3x10
Tuck Crunches 3x15 (https://www.youtube.com/watch?v=d5SpTILXyEw)
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    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

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  • Home
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    • Fitness Services
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    • Coaches
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  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News