Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.
CROSSFIT
Strength:
BARBELL CYCLING
On The Minute x 7:00
On The 0:00 1 - 7 Hang Squat Cleans, 1 Push Jerk
On The 1 - 6 Hang Squat Cleans, 2 Push Jerks
On The 2 - 5 Hang Squat Cleans, 3 Push Jerks
On The 3 - 4 Hang Squat Cleans, 4 Push Jerks
On The 4 - 3 Hang Squat Cleans, 5 Push Jerks
On The 5 - 2 Hang Squat Cleans, 6 Push Jerks
On The 6 - 1 Hang Squat Clean, 7 Push Jerks
Weight - 55% of your 1RM Clean & Jerk
Notes:
These sets DO NOT NEED to be unbroken but recognize that each set can take about ½ the allotted minute.
Expect the metabolic demand here, as it will arrive… and we are after it.
You got this… it’s what you’ve been training for.
WOD:
For Time:
50 Wall Balls
50 Box Jumps
50 Wall Balls
Weights:
Wallball - 20/14
Box Jump - 24”/20”
Deadlifts 155/105
*On The Minute starting at 0:00 - 5 Deadlifts
GOAL: 10-15:00 CAP
SWEATFEST
TABATA
SDHP w/KB
Hand Release Push-Ups
Jump Rope
Leg Lifts
Jumping Squats
*Rotate every movement vs. spending all 8 rounds on one movement :)
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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