Thursday, January 23, 2020

CrossFit

Performance

EMOM for 16min, alt between:
5 Bench Press
45sec Plank Hold
15/12cal Assault Bike
45sec ME Hanstand Walk

AMRAP in 9min of:
6 Pistols, ea leg
9 Shoulder to Overhead, 155#/105#
12 V-Ups

Intermediate

EMOM for 16min, alt between:
5 Bench Press
45sec Plank Hold
12/10cal Assault Bike
45sec Handstand Hold with shoulder taps (if possible)

AMRAP in 9min of:
6 Assisted Pistols, ea leg
9 Shoulder to Overhead, 115#/75#
12 Jack Knives

Fitness

EMOM for 16min, alt between:
5 Bench Press
45sec Plank Hold
10/8cal Assault Bike
45sec Tall Plank with Shoulder Taps

AMRAP in 9min of:
12 Air Squats
12 DB Push Press, 35#/20#
12 Jack Knives

Resolution Burn

3 Rounds of:
40sec on/20sec off
Side Plank, rt
Side Plank, lft
Mountain Climbers

5 Rounds For Time of:
15 DB Thrusters, 35#/20#
15 Box Jumps
15 Russian Twists, ea side
15cal Ski

A TRAINING EXPERIENCE LIKE NO OTHER

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