CrossFit
STRENGTH:
Spend 10:00…
Working to 65% of your Hang Squat Clean 1RM
Directly Into...
Build In Load On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #2 - 2 Hang Squat Cleans
Minute #3 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 4:
1 Hang Squat Clean, building in load.
WOD:
3 Rounds:
15 Hang Squat Cleans 95/65
15 Lateral Barbell Burpees
SweatFest
AMRAP in 15:00
60 Double Unders/Single Unders
30 Wallballs
15 Deadlifts
CrossFit For Sport
WOD:
3 Rounds:
10x10m Sprints
20 Empty Barbell Thrusters
10x10m Sprints
20 DB Power Snatch
STREGNTH:
Back Squats
5 Sets of 3:
Set #1 - 65% of estimated 1RM
Set #2 - 70%
Sets #3, 4, 5 - 75%
1st Squat - Pause for 3s in bottom.
2nd + 3rd Squat - No pause.
*Rest as needed between sets.
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