CROSSFIT
PRE WORKOUT Build to heavy 3-rep deadlift WOD 10 x 1:00 rounds for reps: 3 deadlifts (90/140kg) Max double-unders – Rest 2:00 between rounds. CROSSFIT BASICS PRE WORKOUT Build to heavy 3-rep deadlift WOD 10 x 1:00 rounds for reps: 3 deadlifts (30/40kg) Max single-unders – Rest 2:00 between rounds. POST WORKOUT Accumulate: 1:00 lacrosse ball foot roll/foot
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CROSSFIT
Every 5:00 x 3 rounds: 800-m run then… Every 3:00 x 5 rounds: 400-m run CROSSFIT BASICS Every 5:00 x 3 rounds: 400-m run then… Every 3:00 x 5 rounds: 200-m run POST WORKOUT 2 sets: :30 leg swing (across body)/leg :30 sit and reach stretch CROSSFIT
PRE WORKOUT Build to heavy 3-rep overhead squat from the floor with a power snatch. WOD AMRAP 12: 9 ring rows 3 overhead squats (30/40kg) 9 ring rows 6 overhead squats 9 ring rows 9 overhead squats – Continue the pattern of adding 3-reps to the overhead squats until time expires. CROSSFIT BASICS PRE WORKOUT Build to heavy 3-rep overhead squat from the floor with a power snatch. WOD AMRAP 12: 9 ring rows 3 overhead squats (15/20kg) 9 ring rows 6 overhead squats 9 ring rows 9 overhead squats – Continue the pattern of adding 3-reps to the overhead squats until time expires. POST WORKOUT 2 sets: 10 Cuban presses (PVC) 10 Y-raises (use small plates) 10 T-raises (use small plates) |
AuthorCrossFit Pretoria Archives
April 2023
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