If you’ve been hearing some rumors about new coaches….or possibly old coaches, i’m happy to tell you you were right.
CrossFit 516 is so excited to be welcoming BACK Coach Rob!
With many changes coming to CF 516 Coach Rob is excited to deliver all the value he has to everyone at CF516.
Now lets get to this weeks workouts.
Monday is RE-TEST DAY! Come ready.
MONDAY:
Conditioning: RE-TEST!
"The Jackal"
2 Rounds for time:
1000/850m row
50 Thrusters (45/35)
30 Pull ups
TUESDAY:
Build:
3 sets:
10-15 Dips
10-15 Ring rows (slow decent)
60 seconds rest btw
Conditioning:
4 Rounds: (2 min rest btw rounds)
15/10 Calories
10 Hang squat cleans (115/80)
WEDNESDAY:
Conditioning:
4 Rounds for times: 2 min rest btw rounds
400m run
10 Box jump overs (24/20)
15 S2OH (115/75)
20 TTB
THURSDAY:
Build:
For quality:
50 DB floor presses
Build:
2 Rounds: 90 sec rest btw rounds
20 Weighted walking lunges
20 Weighted stationary lunges
20 Jumping lunges
Build:
10-9-8-7-6-5-4-3-2-1 of
Strict press (75/55)
Wide grip push upSkill warm up:
FRIDAY:
Conditioning:
3 Rounds:
1000m run
25 Strict chin ups