CrossFit – Mon, Feb 27
Warm Up – Monday
400m run
THEN
2 rounds:
10/10 tall plank knee to elbow (keep core engaged)
10 HIGH hang drop clean
5/5 jumping switch lunge (low switch/stay low and fast rather than high and explosive)
THEN
2 rounds:
10/10 tall plank knee to elbow (keep core engaged)
10 HIGH hang drop clean
5/5 jumping switch lunge (low switch/stay low and fast rather than high and explosive)
Clean (Clean Complex
6 sets of 1 Clean + 3 Front Squats
Build in weight over sets to finish at a heavy complex.)
6 sets of 1 Clean + 3 Front Squats
Build in weight over sets to finish at a heavy complex.)
Metcon Monday (Time)
Get as far as possible in 15min:
12-11-10-9-8-7-6-5… etc
Cal machine
Hang Power Cleans @ 30/40kg (ADV Option – 40/60kg)
Front squat
Lateral burpee
Accessory
2-3 sets:
10-12 Bulgarian split squat
20 butterfly sit-ups
10-12 Bulgarian split squat
20 butterfly sit-ups