Wednesday 28.2.18

CrossFit

Back-racked reverse lunges

3 sets of 10 reps per leg

Rest 2 minutes between sets

B1. Tempo double KB front squats

3 sets of 10 reps @ 1313 tempo

Rest 45 seconds

B2. Banded side steps

3 sets of 15 steps per leg

Rest 45 seconds

AMRAP 12

12 wall balls @ 9/6kg

12 kettlebell swings @ 24/16kg

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

Conditioning

On a running clock:

00:00-04:00

45/34 cal row or 35/26 cal AB

04:00-09:00

AMRAP 5

20 wall balls @ 9/6kg

10 deadlifts @ 85/60kg

09:00-13:00

45/34 cal row or 35/26 cal AB

13:00-20:00

AMRAP 7

20 abmat sit ups

10 push jerk @ 52.5/35kg

20:00-24:00

45/34 cal row or 35/26 cal AB

24:00-33:00

AMRAP 9

8 burpees over the bar

8 clean @ jerk @ 52.5/35kg

33:00-37:00

45/34 cal row or 35/26 cal AB

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