Wednesday, November 27, 2019

CrossFit

Performance

4 Rounds for Reps of:
1 min of Calorie Row
Rest 15 sec
1 min of Hang DB Snatch 50/35
Rest 15 sec
1 min of Calorie Ski
Rest 15 sec
1 min of Box Jumps 30/24
Rest 15 sec
1 min of Calorie Bike
Rest 1 min

*Score= Total Repetitions
**DB Snatches are 30 sec on Right Side then 30 sec on Left Side

Intermediate

4 Rounds for Reps of:
1 min of Calorie Row
Rest 15 sec
1 min of Hang DB Snatch 40/25
Rest 15 sec
1 min of Calorie Ski
Rest 15 sec
1 min of Box Jumps 24/20
Rest 15 sec
1 min of Calorie Bike
Rest 1 min

*Score= Total Repetitions
**DB Snatches are 30 sec on Right Side then 30 sec on Left Side

4 Rounds for Reps of:
1 min of Calorie Row
Rest 15 sec
1 min of Hang DB Snatch 20/15
Rest 15 sec
1 min of Calorie Ski
Rest 15 sec
1 min of Box Jumps 20/16 (YL) 18/12 (Brea)
Rest 15 sec
1 min of Calorie Bike
Rest 1 min

*Score= Total Repetitions
**DB Snatches are 30 sec on Right Side then 30 sec on Left Side

Resolution Burn

AMRAP in 10min of:
15 Push Ups
15 Ring Rows

Rest 2min

AMRAP in 10min of:
15 DB Push Press
15 Leg Raises Hanging From Rig

Rest 2min

AMRAP in 10min of:
15 DB Bent Over Rows
15 V-Ups

Resolution30

EMOM for 20min, alt between:
45sec Sit-Ups
45sec Curtsey Lunges
45sec Push-Ups
45sec Wall Sit
45sec Jumping Pull-Ups

A TRAINING EXPERIENCE LIKE NO OTHER

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