Saturday

15
May

Saturday

Iron CrossFit North Brunswick – CrossFit

Home WOD – DB or BP / Bodyweight

Home WOD – DB/BP – Squats/Thruster/Floorpress/Plank (AMRAP – Reps)

3 Rounds

10 Air Squats

7 Bootstrappers

5 Push-ups

Saturday Squats

Metcon (Weight)

EVERY 3:00 FOR 15 MINUTES

10 DB/BP Front Squats

10 DB/BP Front Rack Reverse Lunges

10 DB/BP Front Squats

Full-Body Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max DB/BP Thrusters

-1:00 Rest-

EMOM x 8 MINUTES

MIN 1 – :45 DB/BP Floor Press (single arm or double)

MIN 2 – :45 Plank Rotations**

-1:00 Rest-

AMRAP x 3 MINUTES

Max DB/BP Thrusters

**From push-up plank, rotate down to elbow plank. Repeat cycle.

(Score is Reps)

Partial Home Gym WOD

Partial Gym / Alternate Home WOD – pullup/row/kb (Time)

Warm-up

EMOM x 6 MINUTES

MIN 1 – :45 Row or Cardio Choice

MIN 2 – :45 Push-Up

MIN 3 – :45 Row or Cardio Choice

MIN 4 – :45 Single DB Bent Over Row

MIN 5 – :45 Row or Cardio Choice

MIN 6 – :45 Single DB Swing

Strength

3 SETS FOR QUALITY

10 Wide Grip Inverted Rows

10 Deficit Push-ups

30 Alt. V-ups

-Rest 1:00 b/t Sets-

Strength – HOME Option

Metcon

3 SETS FOR QUALITY

10 DB Supinated Bent Over Rows

10 Deficit Push-ups

30 Alt. V-ups

-Rest 1:00 b/t Sets-

Workout

Metcon (Time)

FOR TIME

25-20-15

Pull-ups

15-20-25

Cal Row/Bike

20-20-20

Kettlebell Swing (55/35)

(Score is Time)

Workout – HOME Option

Metcon (Time)

FOR TIME

25-20-15

DB Bent Over Rows

15-20-25

Weighted Sit-ups

20-20-20

DBL DB Swing

(Score is Time)