CrossFit – Mon, Jul 10
Warm Up – Monday
Hip Halo Warm-up
-into-
6 min AMRAP
20-second Double Under or Crossover Practice
3 Wall Ball Squats
3 Wall Ball Push Press (no squat)
3 Wall Balls
3 Clean and Jerks (empty bar – build across)
-into-
6 min AMRAP
20-second Double Under or Crossover Practice
3 Wall Ball Squats
3 Wall Ball Push Press (no squat)
3 Wall Balls
3 Clean and Jerks (empty bar – build across)
Clean (E90secs 6 Rds
3 Power Cleans
Build in weight to a heavy triple)
3 Power Cleans
Build in weight to a heavy triple)
Metcon Monday (Time)
Every 1:00 (7 rounds / 21 minutes)
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 15 Wall Balls (20/14)
Minute 3: 50 Double Under
(KG conv: C&J 61/43, WB 9/6)
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 15 Wall Balls (20/14)
Minute 3: 50 Double Under
(KG conv: C&J 61/43, WB 9/6)
Monday Optional Extra
Running intervals
3 Sets
300m at RPE5
-30 Sec Rest-
300m at RPE5
1000m at RPE2-3
*Rest 1 Min between sets.