CrossFit – Tue, May 23
Tuesday WARM up
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch)
-into-
Burgener Warm-Up (Snatch)
https://www.youtube.com/watch?v=1s_CrJgo3_U&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=16
Snatch (- work to a heavy single or 1RM (10-12 minutes)
* Rest as needed between sets *)
* Rest as needed between sets *)
Tuesday Metcon (Time)
For time (15min time cap)
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Get Overs (30/24)
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Get Overs (30/24)
Tuesday Optional Extra
Running
3 Sets
600m at RPE4
200m at RPE3
300m at RPE5
-Rest 2 Min-
400m at RPE5
200m at RPE3
200m at RPE6
*Rest 2 Min between sets.
3 Sets
600m at RPE4
200m at RPE3
300m at RPE5
-Rest 2 Min-
400m at RPE5
200m at RPE3
200m at RPE6
*Rest 2 Min between sets.