Tuesday 13.2.18

CrossFit

Squat snatch

Every 2 minutes for 12 minutes (6 sets)

2 sets of 5 reps @ 70%

2 sets of 3reps @ 75%

2 sets of 1 rep @ 80%

Every 15 seconds for 3:30 (15 sets)

2 power snatch @ 70%

*go heavier than 21.11.17

AMRAP 7

10/7 cal AB or 12/10 cal row

10 wall balls @ 9/6kg

Rest 2 minutes

AMRAP 7

8 deadlifts @ 80/57.5kg

25 double unders

------------------------

Conditioning

3 sets

AMRAP 4

Buy in:

1. 300m run

2. 25/20 cal row

3. 20/15 cal AB

-then-

15 burpees over the bar

In remaining time max power cleans @ 60/42.5kg

Rest 2 minutes between rounds

Rest 5 minutes

3 sets

AMRAP 4

Buy in:

1. 300m run

2. 25/20 cal row

3. 20/15 cal AB

-then-

100 double unders

In remaining time max wall balls @ 9/6kg

Rest 2 minutes between rounds

Cash-out:

Tabata Push Ups 

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

ADDRESS

Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE

CONTACT

FOLLOW

  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with Wix.com