CrossFit – Thu, May 4
Warm up – Thursday
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean)
-into-
Burgener Warm-Up (Clean)
Power Clean (3 Sets x 1 Power Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *)
Front Squat (3 Sets x 1 Front Squat @90% of 1RM Clean
* Rest 60-90 seconds between sets *)
Metcon – Thursday (Time)
Every 4:00 (4 sets)
25 Wall Balls (20/14)
50 Double Unders
4 Wall Walks
(KG conv: 9/6 wall ball)
25 Wall Balls (20/14)
50 Double Unders
4 Wall Walks
(KG conv: 9/6 wall ball)
Thursday Optional Extra
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extenstions (light band – fast reps)
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extenstions (light band – fast reps)
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows