Tuesday 7.1.20

CrossFit

4 sets

A1. Push press

8 reps with a 4 second eccentric each rep

No rest

A2. Dumbbell rows

8 reps with a 2 second eccentric and pause at the bottom each rep

Rest 90 seconds between sets

2 sets

10 reverse curl to press

10 curl to reverse press

10 alternating shoulder/behind the neck press

*No rest between movements

Rest 2 minutes between rounds

Every 4 minutes for 4 sets

200m run

20 kettlebell swing @ 24/16kg

In remaining time max shoulder to overhead @ athlete’s choice

*no rest between rounds

Score is total output (reps x weight)

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Conditioning

Every 2 minutes for 5 sets

10 thrusters @ 35/25kg

10 burpees over the bar

Rest 2 minutes

Every 2 minutes for 5 sets

13/10 cal row

5 dumbbell clean & jerk @ 22.5/15kg

Rest 2 minutes

Every 2 minutes for 5 sets

13/10 cal ski

5 power snatch @ 35/25kg

Rest 2 minutes

Every 2 minutes for 5 sets

12/9 cal AB

9 dumbbell deadlifts @ 22.5/15kg

Aim to increase each movement by one rep each round

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