CrossFit:
A.) – Superset the 2 movements below-
Back Squat (5×5)
Your goal is to try and lift 2.5-5% more weight than last week.
Hang Power Clean And Jerk (5×2)
Get something on the bar that feels like 75-80% effort. You can drop each rep, but make sure to pick up the 2nd rep within 5-10sec.
– Rest 2-3min. between sets-
B.) THIS IS GONNA BE SO FUN!!!
6min. AMRAP:
1 Thruster (95/65)
2 Toes-To-Bar
3 Thrusters
4 Toes-To-Bar
5 Thrusters
6 Toes-To-Bar
7 Thrusters
8 Toes-To-Bar
… Keep adding 1 rep
2 Toes-To-Bar
3 Thrusters
4 Toes-To-Bar
5 Thrusters
6 Toes-To-Bar
7 Thrusters
8 Toes-To-Bar
… Keep adding 1 rep
Rest 3min. after part B and add a little weight to your bar…
C.) 6min. AMRAP:
1 Power Snatch (105/75)
2 Barbell Lunges
3 Power Snatch
4 Barbell Lunges
5 Power Snatch
6 Barbell Lunges
7 Power Snatch
8 Barbell Lunges
… Keep adding 1 rep
Sweat:
15min. to finish…
50 Russian KB Swings (53/35lbs.)
40 Sit-Ups
30 Cal Row
20 Air Squats
10 Wall Walks
20 Air Squats
30 Cal Row
40 Sit-Ups
50 Russian KB Swings (53/35lbs.)
On the 20min. mark… Hit it again with half the reps with an 8min. Time CAP.
At the 30min. mark…
6min. AMRAP:
10 Plate Bent Over Rows
10 Plate Incline Push-Ups
Keep track of the time caps and move QUICK! This one is going to go by FAST!
Wall Walks:
https://www.youtube.com/watch?v=NK_OcHEm8yM
Plate Bent Over Row + Push-Up Combo:
https://www.youtube.com/watch?v=f283li7YZuE