Friday 19.6.20

For time

3 rounds

9 thrusters @ 35/25kg

9 bar-facing burpees over the bar

-then-

200m run

-then-

3 rounds

7 thrusters

7 bar-facing burpees over the bar

-then-

200m run

-then-

3 rounds

5 thrusters

5 bar-facing burpees over the bar

-then-

200m run

3 sets

A1. Back squat

15 reps @ moderate load that you have available

Rest 30 seconds

A2. Weighted jumping squats

12-15 reps

Rest 30 seconds

A3. Weighted single leg box step ups

12-15 reps per leg

Rest 2 minutes between sets

Pick one of the options below and spend 10 minutes skill work on:

1. Pistols

2. Double unders

3. Handstand push ups

4. Toes to bar

5. Pull ups

For each option perform some skill work progressions followed by an EMOM trying to hit reps.

For example, spend 5 minutes working on working to a max deficit single handstand pus up then perform

EMOM 5

1-6 regulation handstand 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