5 sets:
A1. Push Jerk - 3 reps. rest 1 minute
A2. bat wings (http://www.youtube.com/watch?feature=player_embedded&v=ilpUGzlAiRs)
5- 6 reps. Rest 90s.
+
conditioning below
CrossFit:
5 working sets:
A. Power Clean and Split Jerk 1.2 Do one power clean and then 2 split jerks. Rest 2-3 minutes between sets.
For total calories on both pieces
In teams of 2:
10 sets
P1: Row 30 sec @ 90%
P2: Rest
+
10 sets
P1: Airdyne 30 sec @ 90%
P2: Rest
If more than 8 people attend class substitute for the row can be box jumps (mandatory step-down) or double unders for those that are proficient at them.
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