Tuesday 13.3.18

CrossFit

EMOM 12

Odd: 1 squat clean + 3 shoulder to overhead

Even: 3 squat clean + 1 shoulder to overhead

*build weight across

*try to go heavier than 2.2.18

EMOM 10

6-8 single arm dumbbell overhead squats @ 22.5/15kg

*alternate arms each minute

AMRAP 12

200m run

12 deadlifts @ 70/47.5kg

9 hang power cleans

6 push jerk

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

Conditioning

In teams of 2

AMRAP 8

Partner A: 6 burpee box jumps

Partner B: Max effort hang squat snatch @ 42.5/30kg

When partner A completes burpee box jumps: switch

Score is total hang squat snatch in your pair

Rest 4 minutes

AMRAP 8

Partner A: 10/8 cal AB

Partner B: Max effort shoulder to overhead @ 42.5/30kg

When partner A completes AB calories: switch

Score is total shoulder to overhead in your pair

Rest 4 minutes

AMRAP 8

Partner A: 20 wall balls @ 9/6kg

Partner B: Row for max cal

When partner A completes wall balls: switch

Score is total calories rowed in your pair

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