No Boxing Class today, lessons will resume next week. The pads are here if you want to team up and practice.
CrossFit:
“A Chipper” Teams of 2:
For Time:
60 Hang Power Cleans 155/105
60 HSPU’s
60 Deadlifts 155/105
60 Cal Assault Bike or Row
60 Burpee Box Jump Overs 30/24
60 Cal Assault Bike or Row
60 Deadlifts 155/105
60 HSPU’s
60 Hang Power Cleans 155/105
Cool Down:
Walk 200m
Sweat:
12/10 Cal Row
EMOM x 6min. (in the same min)
1 Devil Press 45/35
8 DB Push Press
8 Wall Balls 20/14
EMOM x 6min.
12/10 Cal Bike
EMOM x 6min. (in the same min)
1 Devil Press 45/35
8 DB Push Press
8 Wall Balls 20/14
Rest 2min. After Each EMOM
After that first devil press, just stay standing and go right into those push presses. Can you hang with all the reps for 6min. straight…?? Twice…??
HIBB (high intensity body building):
A.) Every 3 min for 10 Rounds:
10 Cal Assault bike
Immediately into:
5 Deadlifts at 70-80%
Rest 5 min
B.) 50-40-30-20-10
Lateral Lunges (L+R=1)
Push Ups
Only 1 person works at a time.
Optional extra credit style: Go straight into the same workout again with 30 reps, but start with the HSPU’s (skipping that first set of cleans. Everyone stops at the at the 35min. Mark.