CROSSFIT
7 sets for load: 1 clean and jerk After Party: EMOM 5: Max set chest-to-bar pull-ups – Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets. CROSSFIT BASICS 7 sets for load: 3 clean and jerks After Party: EMOM 5: Max set chest-to-bar pull-ups – Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets. POST WORKOUT 3 sets: 10 ATY raises :30 doorway pec-stretch/side CFP+ PERFORMANCE Every 1:30 for 8 sets: 5 front squats – Rest and add load with any remaining time in the interval.
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CROSSFIT
4 rounds for time: 15 box jumps 400m run CROSSFIT BASICS 3 rounds for time: 15 box jumps 400m run POST WORKOUT 5 sets for load: 10 front-rack lunges CROSSFIT
Pre-workout: EMOM 8: 1 power snatch 1 snatch push press 2 sots presses 5 sets for load: 3 overhead squats CROSSFIT BASICS Pre-workout: EMOM 8: 1 power snatch 1 snatch push press 2 sots presses 5 sets for load: 5 overhead squats POST WORKOUT Accumulate: 1:00 banded shoulder stretch/arm CFP+ PERFORMANCE 5 x 2:00 sets: 500-m bike In the remaining time, hold two KBs in the front-rack position. CROSSFIT
Pre-workout: EMOM 7: 1-5 wall walks AMRAP 10: 7/10 cal assault bike/row 10 strict handstand push-ups CROSSFIT BASICS Pre-workout: EMOM 7: 1-5 wall walks AMRAP 10: 4/7 cal assault bike/row 10 push-ups POST WORKOUT 2 sets: 10 Cuban presses (PVC) 10 Y-raises (use small plates) 10 T-raises (use small plates) CFP+ PERFORMANCE 6 sets: 5 toes-to-bars 5 kipping pull-ups 5 toes-to-bars Perform the 15 reps unbroken. If unable to do so, scale the reps to 4-4-4, 3-3-3, or 2-2-2. Rest as needed between sets. |
AuthorCrossFit Pretoria Archives
April 2023
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