Friday 171013
Boise CrossFit – CrossFit
Weightlifting
Metcon (2 Rounds for weight)
Four sets of:
Tempo Weighted Ring Dip x 4-5 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode up as quickly as you can; these should be performed at least 5% heavier than last week’s sets)
Rest 90 seconds
Barbell Loaded Walking Lunges x 20 steps
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control; go heavier than last week)
Rest 90 seconds (less rest than last week)
Metcon (2 Rounds for reps)
One set of:
Ring dips x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
20/15 kg Barbell Jumping Lunges x Max Reps in 2 Minutes
(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes; simple goal…you MUST BEAT LAST WEEKS SCORE)