CoreFit:
4 sets:
rest 1 minute.
A2. Banded External Rotations, 8-10 reps/each x 4 sets, rest 1 minute.
B. Barbell Strict Press, 5 reps x 3 sets,
rest 1:30 between sets.
C. For Time : Go Hard!
Row 500 Meters @ 95%
25 Burpees: Open Hips Fully
Row 500 Meters @ 95%
25 Burpees: Open Hips Fully
Really push to have the fastest time you can get!
CrossFit:
A. emom - DL TnG x 4-5 50-60% of 1rm - 4mins
+
Row 30sec 95% effort
rest walk 3mins x 3
rest as needed
3 min amrap
165/95# Squat Clean and Jerk. You may squat clean thruster the reps if you can.
rest 1min
3min amrap
burpee box jump - step down
rest 1min
AD 3mins max cals---men on blue and black bikes. Ladies on gold and silver.
A. emom - DL TnG x 4-5 50-60% of 1rm - 4mins
+
Row 30sec 95% effort
rest walk 3mins x 3
rest as needed
3 min amrap
165/95# Squat Clean and Jerk. You may squat clean thruster the reps if you can.
rest 1min
3min amrap
burpee box jump - step down
rest 1min
AD 3mins max cals---men on blue and black bikes. Ladies on gold and silver.
Notes: score is total reps.
make sure to stagger it enough so
Thursday for CrossFit will be foam roll /stretch day. Friday prep and Saturday 14.3.
Thursday for CrossFit will be foam roll /stretch day. Friday prep and Saturday 14.3.
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