Thursday, March 12, 2020

Performance

CrossFit

On the Minute x 10:
1 Pausing “One and One Quarter” Back Squat

*Squat to full depth, stand to about parallel, return to full depth, then stand to full extension

4 Rounds For Time of:
40 Double Unders
30 Goblet Squats, 70#/53#
20 Kettlebell Swings, 70#/53#
10/8 Assault Bike

Intermediate

On the Minute x 10:
1 Pausing “One and One Quarter” Back Squat

*Squat to full depth, stand to about parallel, return to full depth, then stand to full extension

4 Rounds For Time of:
30 Double Unders
30 Goblet Squats, 53#/35#
30 Kettlebell Swings, 53#/35#
10/8 Assault Bike

Fitness

On the Minute x 10:
1 Pausing “One and One Quarter” Back Squat

*Squat to full depth, stand to about parallel, return to full depth, then stand to full extension

4 Rounds For Time of:
60 Single Unders
30 Goblet Squats, 35#/26#
30 Russian Kettlebell Swings, 35#/26#
10/8 Assault Bike

Resolution Burn

AMRAP in 6min of:
45sec Mountain Climbers
45sec Wall Sit

5 Rounds For Time of:
400m Run
25 Box Jumps, 24″/20″
25 Wall Balls

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