TRANSFORM YOURSELF
(847)496-0119 542 Busse Hwy - Park Ridge, IL 60068
facebook Instagram youtube

Workout of the day 12/5/2017

By December 6, 2017 WORKOUT OF THE DAY No Comments

CrossFit 88 Park Ridge – CrossFit

FITNESS
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 8-10 L-Seated Dumbbell Press
Station 2 – 15-20 Weighted Sit ups
___________________________________________________
PERFORMANCE
Every 2 minutes, for 16 minutes (8 sets):
3 Split Jerk
Goal: Build in weight.First 3-4 sets, pause for 2 seconds in the receiving position.
______________________________________________________
RX+: Accessory
Band Volume Accumulation:
200 Banded Pull-aparts
200 Banded Leg Curls (100 each)

P: Split Jerk (8×3)

F: 12/5/2017 (AMRAP – Reps)

For max reps/calories:

90 seconds of DB Burpees (no press)

Rest 30 seconds

90 seconds of DB Push Press

Rest 30 seconds

90 seconds of Assault Bike

Rest 30 seconds

90 seconds of DB G2O

P: 12/5/2017 (AMRAP – Reps)

For max reps/calories:

90 seconds of Assault Bike

Rest 30 seconds

90 seconds of Burpees

Rest 30 seconds

90 seconds of Push Press (115/75 #)

Rest 30 seconds

90 seconds of Rowing