CrossFit – Thu, Feb 8
Warm up – Thursday (AMRAP – Reps)
4 sets
Tabata Row (20 seconds on/10 seconds off)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + TorsoTwist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
Clean and Jerk (Power Clean + Push Jerk 10×5
Every Minute (10:00)
5 Power Clean and Push Jerks (+2.5kgs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
Every Minute (10:00)
5 Power Clean and Push Jerks (+2.5kgs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
Met Con – Thursday (AMRAP – Reps)
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls (30/20) (or 20/14 to 11’/10’ height)
25 Push Ups
75 Air Squats
(KG conv: WB 14/9 or 9/6 to higher target)
Time cap:14mins
Thursday Optional Extra (AMRAP – Reps)
Sydney Opera House
Workout Definition
Buy In: 500/400m row
50 Dumbbell shoulder to overhead (50s/35s)
15 Burpees over dumbbell
75 Dumbbell hang power cleans (50s/35s)
15 Burpees over dumbbell
100 Dumbbell deadlifts (50s/35
15 Burpees over dumbbell
Buy out: 500/400m row