CrossFit 201 – Sweat!
Metcon
Part 1:
*You can make this an AMRAP if you finish super early. You shouldn’t need to if you choose the right weight.
Part 2:
*you can hold the rig for support on your side raises. And you’re going to need 2 different DB weights, as you’ll be able to go SIGNIFICANTLY heavier on the DB Rows.
**shoot for ~15 reps of everything. It shouldn’t be fast, but controlled, quality movements.
Part 3:
*Men’s life long goal here is 100 Legit push-ups
*Women’s life long goal here is 50 Legit push-ups
*When you’re done with this today, I want you to text 1 friend and challenge them to beat your score. Make sure they video it! I think you’ll be surprised at your new street cred 😉
Metcon (Time)
15 minutes to finish…
3 Rounds:
21 DB Deadlifts (50/35s)
15 DB Hang Power Cleans
9 DB Push Press
400 meters Run/ 500 meter row
Rest 3 minutes
Metcon (3 Rounds for reps)
3 rounds:
1 min Single Arm DB Side Raise (Right)
1 min Single Arm DB Bent Over Row (Right)
1 min Single Arm DB Side Raise (Left)
1 min Single Arm DB Bent Over Row (Left)
1 min Rest
Rest 3 minutes
Metcon (AMRAP – Reps)
5 minutes AMRAP:
Push-ups!