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)