Wednesday
HV Tribe CrossFit – CrossFit
Deadlift (Double progression week 4 )
Deadlift (Double Progression Week 5)
6-8 Reps
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far.
Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….
Metcon (AMRAP – Rounds and Reps)
Metcon (AMRAP – Rounds and Reps)
3min. AMRAP:
6 Cal Assault Bike
6 Front Rack Lunges (95/65lb.)
3min. AMRAP:
6 DB Deadlifts (50/35s)
6 Front Squats (95/65lb.)
3min. AMRAP:
6 Cal Assault Bike
6 Front Rack Lunges 95/65
3min. AMRAP:
6 DB or DB Deadlifts (50/35s)
6 Front Squats (95/65lb.)
1min. Rest After Each Section.
6 Cal Assault Bike for everyone today. This is a super fun one with A LOT of bootywork! Enjoy! And go HARD on those 3min. bouts!
