Monday, November 4, 2019

CrossFit

Performance

3 Thrusters every 90sec for 9 mins (6 sets)

20 min AMRAP:
300m Run
10 Box Jumps 30/24
5 Thrusters 165/115

Intermediate

3 Thrusters every 90sec for 9 mins (6 sets)

20 min AMRAP:
300m Run
10 Box Jumps 24/20
5 Thrusters 115/75

Fitness

9 min AMRAP:
5 DB Thrusters
10 V-ups or Jack Knives
150m Run

20 min AMRAP:
200m Run
10 Box Jumps/Step Ups YL: 20/16 Brea: 18/12
10 DB Thrusters 35#/20#

Resolution Burn

Every 3:30min for 14min, complete:
10 alt single leg deadlifts with KB or DBs
10 DB or KB Split Squats, ea leg
10 Tempo Barbell Good Mornings
(3sec down, stand regular speed)
*transition with about a 30sec rest to maintain best quality in movements*

3min Transition

Tabata (11min, 3min ea station with 1min rest between):
Assault Bike
Mountain Climbers
Russian Twists

Resolution30

AMRAP in 6min of:
150m Row
15 Push-Ups

Rest 1min

AMRAP in 6min of:
15 Ring Rows
15 Plank to Push Up

Rest 1min

AMRAP in 6min of:
15 Sit-Ups
15 Jumping Squats

A TRAINING EXPERIENCE LIKE NO OTHER

Grab your free session at Resolution CrossFit today!

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