6 sets:
1 minute AMRAPs:
8-10 push-ups
AMRAP Double Unders in remaining time:
Rest 90 seconds
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Partner workout
Max calories on Airdyne in 10 minutes
Partners switch every 60 seconds.
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40 ball slams for time.
CrossFit:
A. SGDL. HPS. OHS. 1.1.3 x 5 sets.
Rest 2 minutes
For this complex snatch grip deadlift the bar to mid thigh, hold it there for 2s with lats pulled back and in perfect position. Then power snatch the weight overhead. Then perform 3 Overhead Squats at 43x1 tempo. That 4s down, 3s in rock bottom, stand up, and 1s at the top before starting down again. You will likely be limited by the OHS. That is the intention.
B. EMOM for 5 minutes. PS TnG x 5 reps. --moderate weight.
This is a weight you can handle for 5 consecutive TnG reps. If you miss or can't go TnG you owe 5 burpees for each missed rep. Be a mature athlete and choose an appropriate moderate weight.
This is a weight you can handle for 5 consecutive TnG reps. If you miss or can't go TnG you owe 5 burpees for each missed rep. Be a mature athlete and choose an appropriate moderate weight.
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EMOM for 12 minutes
odd minutes - 16-20 wall balls unbroken. MUST be unbroken.
even minutes - 8-12 Ring dips. May break these AFTER first set to get your goal number. Must complete them with in the first 30s of the minute.
If you are tall,strong or do well at wall balls shoot for 20 WB per set and have the mental toughness and fortitude to do 20 on the minute each minute.
If you are a "light weight" or strong at ring dips go towards 12 reps. If you are heavier or struggle with dips, go towards the lower end.
If you are tall,strong or do well at wall balls shoot for 20 WB per set and have the mental toughness and fortitude to do 20 on the minute each minute.
If you are a "light weight" or strong at ring dips go towards 12 reps. If you are heavier or struggle with dips, go towards the lower end.
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