CrossFit 201 – What’sStaceyDoing

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Metcon (No Measure)

A) 5:00 Easy

B) Intervals:

2K @ 60%, Rest 1:00

1.5K @ 65%, Rest 1:00

1K @ 70%, Rest 1:00

1.5K @ 75%, Rest 1:00

2K @ 80%

Metcon (No Measure)

3 x

1:00 Assault Bike (:50 Easy + :10 Sprint)

10 Banded Good Mornings

10 Banded Press

10 Band Pull Aparts

3 x

5 Contralateral Single Leg Deadlift, each leg

5 Single Arm KB Press, each arm

5 Single Arm Ring Row, each arm

Metcon (No Measure)

EMOM 20 of:

Min 1: 6 TNG Power Clean and Push Jerk @ 50% (of Power Clean and Jerk)

Min 2: 2-3 Rope Climbs as fast as possible

Min 3: 6 Deficit HSPU (choose deficit in which you can maintain UB)

Min 4: Rest

*May increase weight on Clean and Jerk, but must remain UB

Metcon (No Measure)

Bench Press:

4×10 @ 55%

4×8 @ 60%

4×6 @ 65%

3 x

30 Bench Dips

10 Slow DB Curl (5 second count) + 5 DB Curl (Regular speed)

2 x

20 Banded Tricep Ext + 20 Banded Tricep Ext (ΒΌ Rep)

28 Method BB Curls (7 slow + 7 fast + 7 bottom half + 7 top half)

ABS:

100 Russian Twists

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