CrossFit – Mon, Feb 13
Warm Up – Monday
200m run
Then
3 rounds:
3 hands only inch worm
3/3 lunge and reach
Into
Tabata double/single under practise
Then
3 rounds:
3 hands only inch worm
3/3 lunge and reach
Into
Tabata double/single under practise
Clean (
3 sets of 3 high hang clean with pause in the bottom
Focus- speed, drop rather than pull footwork and fast elbows
Into
Squat Clean (can power clean)
3 sets of 3 @ 70-75% 1rm )
3 sets of 3 high hang clean with pause in the bottom
Focus- speed, drop rather than pull footwork and fast elbows
Into
Squat Clean (can power clean)
3 sets of 3 @ 70-75% 1rm )
Metcon Monday (Time)
On a running clock
0-3min:
15/20 cal machine
2 / 10
50 Double/single unders
Max OH KB Swings 16/24kg
0-3min:
15/20 cal machine
2 / 10
50 Double/single unders
Max OH KB Swings 16/24kg
3-6min:
14/18 cal machine
50 Double/single unders
Max OH KB Swings 16/24kg
6-9min:
12/15 cal machine
50 Double/single unders
Max OH KB Swings 16/24kg
9-12min:
9/12 cal machine
50 Double/single unders
Max OH KB Swings 16/24kg
12-15min:
6/9 cal machine
50 Double/single unders
Max OH KB Swings 16/24kg
Accessory
3 sets of:
10/10 Bulgarian split squat
* Increase load each round
10/10 Bulgarian split squat
* Increase load each round