Thursday
HV Tribe CrossFit – CrossFit
Bench Press (3 x 6 (same weight))
5-6 Heavy Bench Press
Superset with;
10 Single Arm DB Bent over rows
Rest 2min. Repeat For 3 Total Working Sets.
Metcon (Time)
For Time:
25 Snatches (75/55lb.)
25 Cal Assault Bike
25 Snatches (75/55lb.)
25 Cal Assault Bike
25 Snatches (75/55lb.)
Time CAP: 15min.
I want this to be as much as of sprint as possible. So try and just rip through it!
If you remember an old school benchmark called “Randy…” It’s essentially that workout with some bike in between 🙂
PLEASE do not drop the bar today. 10s and 15s are fragile by themselves.
Finisher
Optional Extra Credit: (Pick Only 1)
1.) 400m Farmer Carry with (2) 53/35lb. KBs
2.) 10-12 Weighted Tricep Dips. Rest 90sec. Repeat For 3 Total Sets.
3.) 12-15 DB Lateral Raises. Rest 90sec. Repeat For 3 Total Sets.
*Just wanted to throw this is in incase you finish fast today and want a little extra work
