Tuesday, March 17, 2020

CrossFit

Performance

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9:30: 1 Rep
On the 11: 1 Rep
On the 12:30: 1 Rep
On the 14: 1 Rep
On the 15:30: 1 Rep

AMRAP in 10min of:
10 Pistols, alt legs
10 Sumo Deadlift, 205#/135#
50 Double-Unders

Intermediate

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9:30: 1 Rep
On the 11: 1 Rep
On the 12:30: 1 Rep
On the 14: 1 Rep
On the 15:30: 1 Rep

AMRAP in 10min of:
10 Assisted Pistols, alt legs
10 Sumo Deadlift, 185#/115#
35 Double-Unders

Fitness

AMRAP in 16min of:
10 Back Squats
20 Sit-Ups
200m Run

AMRAP in 10min of:
20 Air Squats
20 KB Sumo Deadlift, 70#/53#
50 Single-Unders

Resolution Burn

EMOM for 16min, alt between:
45sec Plank Hold
45sec Weighted Glute Bridges
45sec Flutter Kicks
45sec Hip Extensions

For Time, complete reps of:
50-40-30-20-10
Double-Unders
DB Push Press
Push-Ups

A TRAINING EXPERIENCE LIKE NO OTHER

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