CrossFit Partner Workout!:
A.) 10min. AMRAP:
3 Power Snatches 135/95
10 Toes-To-Bar
B.) 10min. AMRAP:
3 Hang Power Cleans 185/135
10 HSPU’s
C.) 10min. AMRAP:
3 Deadlifts 225/155
10 Wall Balls 30/20lb.
*Each section is “You go, I go” so you can not go until your partner finishes the set.
*If you want to start lighter and build on each section, you may.
*Should be shooting for 30sec. rounds each!
*Rest 3min. Between each section.
Cool Down:
Please stretch: 1 min each on each arm and each leg
Sweat:
A.) Every 2 min x 4 Rounds:
10 Cal Bike + 10 DB Box Step Overs 35/20s
B.) Every 2 min x 4 Rounds:
10 Cal Row + 10 DB Lunges 35/20s
C.) Every 2 min x 4 Rounds:
10 Cal Ski + 10 Pull-Ups
D.) Every 2 min x 4 Rounds:
50 Double Unders + 10 Bench Press 135/95 Barbell or 50/25lb DBs
*No Rest Between Sections. 32min. Straight.
*Should take between 35-40sec. a round. If it’s too easy scale up. Too hard? Scale down.
High Intensity Body Biuilding: HIBB:
A.) 10 min AMRAP:
Max reps Bench Press 135/85
Every time you break a set 10 Ring Rows with feet elevated on box.
Try not to take too long of rest.
B.) As many reps as possible in 10 min of:
Back Rack Walking Lunges (60% of 1 RM if you know what that is)
*Try to do as many as possible your first set. Rack it and then keep chipping away for the rest of the time with shorter sets.
C.) 10 Rounds
10 Push Ups (ADV ring push ups)
10 GHD Sit Ups