CROSSFIT
Snatch practice 4 Rounds For Time: 800m Run Rest 2:00 CROSSFIT BASICS Snatch practice 4 Rounds For Time: 400m Run Rest 2:00 POST WORKOUT 3 Sets :30 Banded Shoulder Stretch / Side :30 Tricep Stretch / Side :30 Doorway Stretch / Side CFP+ PERFORMANCE 5 Sets For Load: 3 Sumo Deadlifts Use double overhand grip, pause 2 seconds at the bottom of each rep.
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CROSSFIT
10 Rounds For Time w/a Partner: 200m KB Farmer Carry 10 Weighted Pull-ups 20 Alternating DB Power Snatches Men use one 24kg and one 16kg KB and women use one 16kg and one 12kg KB for farmer carries. CROSSFIT BASICS 10 Rounds For Time w/a Partner: 200m Plate Carry 10 Ring Rows 20 Plate Ground-to-Overhead POST WORKOUT 2 Sets: :30 Doorway Stretch / Side :30 Prone Snow Angel CFP+ PERFORMANCE Strength 4 Sets For Load: 10 Back Squats (60%) 1 Set For Reps: 1:00 Back Squats (60%) CROSSFIT
For Time: Row 250/200m 500/400m 750/650m 1,000/800m 750/650m 500/400m 250/200m Rest 1:00 between efforts CROSSFIT BASICS For Time: Row 200/150m 300/200m 400/300m 500/400m 400/300m 300/200m 200/150m Rest 1:00 between efforts POST WORKOUT Accumulate: 1:00 Groiner Stretch / Side 1:00 Pigeon Stretch / Side CROSSFIT
On a 10:00 Clock For Load: Build to a heavy clean deadlift to mid-thigh + hang power clean. 12min AMRAP: 2 Power Snatches 70/45kg 4 Power Cleans 70/45kg 60 Double Unders CROSSFIT BASICS On a 10:00 Clock For Load: Build to a heavy clean deadlift to mid-thigh + hang power clean. 12min AMRAP: 2 Power Snatches 35/25kg 4 Power Cleans 35/25kg 60 Double Unders COOL DOWN 3 Sets: :30 Coach Stretch / Side :30 Calf Stretch / Side :30 ATY Drill (no weight) CFP+ PERFORMANCE Stamina 15 Rounds For Calories: :30 Bike Slow :15 Bike Fast |
AuthorCrossFit Pretoria Archives
April 2023
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