CrossFit – Tue, Mar 21
Tuesday Metcon (Time)
9 rounds for time: (time cap 15mins)
9 DB hang cleans
12 Wall Balls
36 Double Unders (45 single unders)
9 DB hang cleans
12 Wall Balls
36 Double Unders (45 single unders)
ADV Option:
ALL double unders are unbroken
Tuesday WARM up
2min cardio machine
Into
3 sets of
10 empty bar good mornings
20 plank shoulder taps
Into
3 sets of
10 empty bar good mornings
20 plank shoulder taps
Deadlift (Every 4mins for 16mins: (work in pairs and follow each other)
Deadlifts + 18/25 cal machine
Set 1: 5 at 50% of 1RM
Set 2: 5 at 65% of 1RM
Set 3: 5 at 75% of 1RM
Set 4: Max Unbroken safe Reps at 85%)
Deadlifts + 18/25 cal machine
Set 1: 5 at 50% of 1RM
Set 2: 5 at 65% of 1RM
Set 3: 5 at 75% of 1RM
Set 4: Max Unbroken safe Reps at 85%)
Accessory
3 sets of
10 Bent over row
10 banded push ups
10 Bent over row
10 banded push ups