CrossFit – Wed, Jun 21
Warm up – Wednesday
Hip Halo Warmup
-into-
3 sets:
10 sec row (easy)
10 sec row (mod)
10 sec row (hard)
4 Dumbbell Deadlifts (build across)
4 Dumbbell Hang Cleans (build across)
4 Dumbbell Shoulder to Overhead (build across)
-into-
3 sets:
10 sec row (easy)
10 sec row (mod)
10 sec row (hard)
4 Dumbbell Deadlifts (build across)
4 Dumbbell Hang Cleans (build across)
4 Dumbbell Shoulder to Overhead (build across)
Met con – Wednesday (Time)
20:00 Amrap
25/20 Calorie Row
40 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
30 Dumbbell Hang Power Cleans (50s/35s)
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead (50s/35s)
(KG conv: 22.5s/15s)
25/20 Calorie Row
40 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
30 Dumbbell Hang Power Cleans (50s/35s)
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead (50s/35s)
(KG conv: 22.5s/15s)
Snatch Pull (6 x 3 @ (100% 1RM Snatch)
Focus on keeping head over bar for duration of movement)
Focus on keeping head over bar for duration of movement)
Wednesday Optional Extra
Running
300m at Fast Pace, 100m Walk
400m at Mod/Fast Pace, 90 Sec Rest
500m at Mod/Fast Pace, 2 Min Rest
600m at Easy Pace, 2 Min Rest
500m at Mod/Fast Pace, 2 Min Rest
400m at Mod/Fast Pace, 90 Sec Rest
300m at Fast Pace, 100m Walk
Total: 3000m + 200m Walk
300m at Fast Pace, 100m Walk
400m at Mod/Fast Pace, 90 Sec Rest
500m at Mod/Fast Pace, 2 Min Rest
600m at Easy Pace, 2 Min Rest
500m at Mod/Fast Pace, 2 Min Rest
400m at Mod/Fast Pace, 90 Sec Rest
300m at Fast Pace, 100m Walk
Total: 3000m + 200m Walk