CrossFit – Thu, Mar 23
Warm up – Thursday
400m run
10/10 half kneeling KB strict press
15 KB goblet squat
20 push ups
25 KB swings
10/10 half kneeling KB strict press
15 KB goblet squat
20 push ups
25 KB swings
Metcon – Thursday (Time)
2km row (swap every 500m)
100 Wall Balls (on the diagonal 50/50 each)
60 Partner Deadlifts (see weight below)
*each break on deadlifts perform 10 synch bar facing burpees
100 Wall Balls (on the diagonal 50/50 each)
60 Partner Deadlifts (see weight below)
*each break on deadlifts perform 10 synch bar facing burpees
Row 1km (swap every 250m)
80 Wall Balls
40 Partner Deadlifts
*each break on deadlifts perform 10 synch bar facing burpees
Row 500m (swap every 250m)
60 Wall Balls
20 Partner Deadlifts
*each break on deadlifts perform 10 synch bar facing burpees
Deadlift weight ideas
Men 220kg (5 x 20kg each side or 4 x 25kg each side)
Ladies 140kg (4 x 15kg each side)
Mixed 190kg (mens side has 4 x 25kg ladies side has 3 x 25kg or 3 x 20kg and 1 x 10kg