CrossFit Class
30 min Clock:
00:00-10:00 MIN
10 Min AMRAP
Diane* 21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up
10:00-30:00 MIN
Complete as many rounds as possible in 20 mins of:
1 Muscle-up
2 Tire Flip
3 Box Jump Overs, 75/60 cm
30 Double Unders
* Note Diane Time (21/15/9)
Weightlifting Class
A: Pause Clean
(3 x 3 @ 45% of clean and jerk) Shoulder joint should be centered over the bar Balance should be in the midfoot Bar in line with the front of ankle joint
B: Power Clean + Squat Clean
(5 x Sets of 1+1 @ 80%)
C: Paused Front Squat
(5 x 3 @ 80% of clean and jerk)
D: Good Mornings
(1 x 3 @ RPE 7/10 ) RPE 10/10 effort being the hardest thing you've ever done
E: Good Mornings
(3 x 5 @ 85% of the above )
Comments