Thursday, February 27th 2020

Crossfit

A) Front squat:
5×3 reps
First rep: tempo 5 seconds down-5 second pause at bottom-5 seconds up-5 second hold at top in front rack
Next 2 reps: no tempo
Go every 2:30 minutes for 5 rounds
*Ascend in weight each set as form allows
B) 15 minute alternating EMOM:
1) 6-8 double kb clean and jerks (from a swing not ground)
2) 100ft heavy db farmers carry
3) 14-20 wallballs (20/14lb)

Rx-Plus

30/20lb wallballs

Metcon Class

25 minute AMRAP:
Run 400m
10 burpees jumping on and off plate
15 plate GTOH (45-55/25-35lb)
20 overhead plate lunges.

Tags: