CrossFit – Mon, Nov 20
Warm Up – Monday
6 min AMRAP
5 Wall Balls Front Squats
5 Wall Ball Push Press
5 Bench Press (empty-build across sets)
3 Inch Worms
5 Kip Swings
Bench Press (5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)
Baird (AMRAP – Reps)
Australian HERO WOD
Men
13 minutes
600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence.
Run under 2mins do extra pull ups,
Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.
Men
13 minutes
600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence.
Run under 2mins do extra pull ups,
Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements.
Then into
3 Rounds AMRepsAP
1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)
Women
14 minutes
600m run buy in, 3min CAP – on the 3min mark the 1 min rounds commence.
Run under 3mins do extra pull ups,
Run over 3mins AMRepsAP the remaining 1min or over 4mins move to the next minute of movements.
Then into
3 Rounds AMRepsAP
1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)