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Wednesday, November 29, 2017

2017 November 29
by bk

double dumbbell Romanian deadlift, 4 sets of 8
-3 second decent
-pause 3 seconds at bottom
-explode up
-squeeze glutes at top for 3 seconds

Bulgarian split squats, 3 sets of 12 (each leg)
-unweighted (bodyweight)
-pause 1 second at bottom

then….

EMOM 6 minutes:
Sprint Airdyne (max calories through minutes 1-6)
minutes 1 and 4…. 20 seconds work, 40 seconds rest
minutes 2 and 5…. 30 seconds work, 30 seconds rest
minutes 3 and 6…. 40 seconds work, 20 seconds rest

-rest 1 minute, then….

EMOM 6 minutes:
Sprint Row (max calories through minutes 1-6)
minutes 1 and 4…. 20 seconds work, 40 seconds rest
minutes 2 and 5…. 30 seconds work, 30 seconds rest
minutes 3 and 6…. 40 seconds work, 20 seconds rest

Core Development:
30 hollow body rock
30 arch body rock
30 tuck crunch

Post loads and total calories for each EMOM to comments

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Luciana permalink
    November 29, 2017

    DB RDL: 20#
    EMOM: Bike-53, Row-46
    Core work

  2. Matt B permalink
    November 30, 2017

    DB DL: 45 lbs

    EMOM:
    Row- 93 cals
    Bike- 75 cals

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