CrossFit – Tue, Jan 23
Tuesday WARM up
2 sets:
10 Banded Pull Aparts
10 Banded Pass-Throughs
10 Banded Good Mornings
-into-
3 sets
30-second Row
5 Deadlifts (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)
5 Thrusters (empty bar)
4 Box Step Ups (each side)
Deadlift (5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)
Metcon – Tuesday (Time)
4 Sets
2:00 AMRAP
200/175m Row
12 Box Jump Overs (20)
Max Thrusters (95/65)
-rest 2:00 between sets-
(KG conv: 43/29 Thrusters)
Tuesday Optional Extra
Partner WOD
AMRAP 15 (Partner):
16 Farmer’s carry lunge steps (50/35)
12 burpees
8 front squats (150/100)
Directly into…
AMRAP 15 (Partner):
12 Overhead Walking Lunge Steps (50/35)
6 Devil’s Press (50/35)
3 Power Cleans (150/100)
*Partners will complete rounds in “I go, You go” style