Monday, October 21, 2019

CrossFit

Performance

4x 3 Hang Power Clean + 1 Push Jerk
*Every 90 sec

5 Rounds for Time:
35 Double Unders
7 Strict Handstand Push ups
5 Hang Power Clean and Jerk 135/95

Intermediate

4x 3 Hang Power Clean + 1 Push Jerk
*Every 90 sec

5 Rounds for Time:
20 Double Unders
7 Pike Handstand Push ups (box)
5 Hang Power Clean and Jerk 95/65

Fitness

4x 3 Hang Power Clean + 1 Push Jerk
*Every 90 sec

5 Rounds for Time:
50 Double Unders
7 Pike Handstand Push ups (ground)
5 Hang Power Clean and Jerk 65/45

Burn

Every 75sec for 4 sets, alt between:
20 DB Curtsy Lunges (alt legs)
20 DB Single Leg RDL (alt legs)
20 DB Step Ups (alt legs)
*total reps – 10 ea leg*

Rest 3min, then complete:

AMRAP in 12min of:
12/10cal Ski Erg
21 Air Squats
12 Jack Knife Sit-Ups, ea leg

Resolution30

AMRAP in 20min of:
200m Row
20 Sit-Ups
20 Ring Rows
20 Shoulder Taps, ea arm

A TRAINING EXPERIENCE LIKE NO OTHER

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