Monday-(A) Mobility (B) AAA (C) Warm Up-TBA (D) M/E Front Squat (E) Individually complete 3 sets 6-12reps AHAP Front Rack Bulgarian Split Squats (F) Individually for time-4 Rounds 25 KB Swings 24/16kg, 10 Box Jumps 30/24" (G) Mobilize
Tuesday-(A) Mobility (B) SSS & AAA (C) Warm Up-TBA (D) Power Clean Limitations to 85% (E) Individually for time-30 Power Clean@45%1rm, 30 T2Bar, 30 Calorie Row, 20 Power Clean@55%1rm, 20 T2Bar, 20 Calorie Row, 10 Power Clean@65%1rm, 10 T2Bar, 10 Calorie Row (F) Mobilize
Tuesday-(A) Mobility (B) SSS & AAA (C) Warm Up-TBA (D) Power Clean Limitations to 85% (E) Individually for time-30 Power Clean@45%1rm, 30 T2Bar, 30 Calorie Row, 20 Power Clean@55%1rm, 20 T2Bar, 20 Calorie Row, 10 Power Clean@65%1rm, 10 T2Bar, 10 Calorie Row (F) Mobilize
Wednesday-(A) Mobility (B) SSS & AAA (C) Warm Up-TBA (D) Split Jerk Limitations to 85% (E) TBA-Ring Dips (F) TBA (G) Mobilize
Thursday-Mobility (B) SSS & AAA (C) Warm Up-TBA (D) Hang Snatch Limitations to 85% (E) Individually for time-15 Hang Snatch@45%1rm, 30 Pullups, 10 Hang Snatch@55%1rm, 20 Pullups 5 Hang Snatch@65%1rm, 10 Pullups, 5 Bar Muscle Ups, 5 Pullups, 4 Bar Muscle Ups, 4 Pullups, 3 Bar Muscle Ups, 3 Pullups, 2 Bar Muscle Ups, 2 Pullups, 1 Bar Muscle Up. Complete 30 Double Unders after every set of Snatch & Bar Muscle Ups (F) Mobilize
Saturday-8:00am Beginner/Intermediate/Advanced Catch a Missed Session
Saturday-9:00am CrossFit Kids & Super Youth
Saturday-10:00am FireBreathers Team Training
Saturday-11:00pm Open Box
Sunday-Swim 1km, Run 10km, Bike 20km(go for 45min+ in what you choose)
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