CrossFit – Wed, Jan 11
Warm-up
2 rounds:
12 Alternating Leg V-ups
6 empty bar drop cleans
3 front squats
12 Alternating Leg V-ups
6 empty bar drop cleans
3 front squats
Power Cleans (Weight)
EMOM 8min:
2 Power Cleans
*Select load to challenge (may increase load through out)
2 Power Cleans
*Select load to challenge (may increase load through out)
Aerobic Work
*30mins
Try to pace/time to take up the whole minute
Odd mins- 100/150/200m run
Even min-9/12 cal row OR AD 6/9 cal
Try to pace/time to take up the whole minute
Odd mins- 100/150/200m run
Even min-9/12 cal row OR AD 6/9 cal
Accessory
EMOM 9min:
Min 1- Hollow Hold 30 secs
Min 2- Chin over bar hold 20-30seconds
Min 3- Kipping pull-up prac 30sec
Min 1- Hollow Hold 30 secs
Min 2- Chin over bar hold 20-30seconds
Min 3- Kipping pull-up prac 30sec