Monday 6.6.2016

*Missed the Primal Challenge Info Session?  Email Adam (adam@fullrangecrossfit.com) for all the details.  Challenge starts June 13th, so there is still time to sign up!

"FITNESS"

A. Every minute, on the minute, for 16 minutes (4 sets of each):Minute 1 – Romanian Deadlift x 6-8 reps @3011Minute 2 – Half Kneeling DB or KB Press x 8 reps (Right Arm)Minute 3 – Toes to Bar or Hanging Knee Raises x 8-12 repsMinute 4 – Half Kneeling DB or KB Press x 8 reps (Left Arm)B. Four rounds for time of:10 Alternating Dumbbell Snatches (go heavy here)150 Meter Run20 Jumping Lunges

"PERFORMANCE"

A. Every 90 seconds, for 15 minutes (10 sets):Snatch x 1 repLoads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95*These %'s are just suggestions; only build in load if technique is there.B. Five rounds for time of:5 Power Snatches (115/75 lbs)10 Overhead Reverse Lunges (115/75 lbs)30 Double Unders

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

4 sets:Row 400 Meters @90%Rest 60 secondsRow 200 Meters @95%Rest 60 secondsRow 400 Meters @100%Rest 4 minutes