CrossFit:
A.) Weightlifting EMOMs
EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
2 Hang Power Snatch
immediately into;
EMOM x 5min.
3 Hang Power Cleans
EMOM x 5min.
2 Hang Power Cleans
*Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB!
*Score is heaviest 2 rep snatch and 2 rep clean combined.
B.) Annie bought a kettlebell (Time)
50-40-30-20-10
Double Unders
Ab Mat Sit-Ups
Russian KB Swings 53/35
*Time CAP: 15min.
*Anchor your feet around the KB for the Sit-Ups to go faster.
*Suffer from booty burn!? Keep your legs as straight as possible and you won’t get it 🙂 ALSO, it is very important to pull your pelvis under you and minimize that space between your low back and the floor. So essentially, bad form = booty burn. Get it together!
Sweat:
A.) Every 5min. x 5 Rounds
200m Run
16 DB Box Step Overs (20″ for everyone)
200m Row
*in order for this to work the way I want, I need you to go as hard as possible for each round. I want you getting close to two min of rest every time. So earn it! Weight: 35/20s+
4min. rest
B.) 10 min EMOM: (both in same min)
12 Russian KBS (53/35lb.)
12 Goblet Reverse Lunges
*if you can’t maintain 12 each min, try 10 or 8 each. Rather than sitting out a min, pick a sustainable number for you!