CROSSFIT
Build to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch 5 Rounds For Reps: Max Unbroken Hang Power Snatches (3/4 bodyweight) Max Unbroken Handstand Push-ups Rest as needed between sets CROSSFIT BASICS Build to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch 5 rounds for reps: Max Unbroken Hang Power Snatches 30/25kg 1:00 Max Push-ups Rest as needed between sets POST WORKOUT 3 Sets :30 Doorway Stretch / Side 1:00 Prone Snow Angel CFP+ PERFORMANCE Stamina 16 Rounds for calories: :10 Calorie Row or Bike Rest :20
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CROSSFIT
3 Sets: 12 Weighted Single-Leg Squats 12 Alternating Reverse Lunges 1:00 Hollow Hold 9 Sets For Load: Front Squat 10-5-3-1-1-1-3-5-10 CROSSFIT BASICS 3 Sets: 12 Weighted Single-Leg Squats 12 Alternating Reverse Lunges 1:00 Hollow Hold 9 Sets For Load: Front Squat 10-5-3-1-1-1-3-5-10 POST WORKOUT 3 Sets :30 Groiner Stretch / Side :30 Couch Stretch / Side CFP+ PERFORMANCE SKILL 10min EMOM: 2 Pike Handstand Walks (around box) CROSSFIT
Build to heavy 2 rep set of power cleans AMRAP 12: 9 Deadlifts 50/35kg 6 Burpees 3 Power Cleans CROSSFIT BASICS Build to heavy 2 rep set of power cleans AMRAP 12: 9 Deadlifts 30/20kg 6 Burpees 3 Power Cleans POST WORKOUT 2 Sets 1:00 Banded Hamstring Stretch / Side :30 Seated Torso Twist / Side :30 Scorpion Stretch Hold / Side CFP+ PERFORMANCE SKILL Accumulate 50 Alternating Hanging Hip Touches 50 Candlesticks CROSSFIT
10 Sets For Time: 3 Weighted Pull-ups 20/15kg 5 Strict Pull-ups 7 Kipping Pull-ups CROSSFIT BASICS 10 Sets For Time: 8 Ring Rows 7 Jumping Pull-ups POST WORKOUT 3 Sets :30 Supine Snow Angels :30 Prone Snow Angels :30 Scap Push-ups CFP+ PERFORMANCE STRENGTH Accumulate: 3:00 L-Sit Hold CROSSFIT
Accumulate With a Partner: 100 Bar-Facing Burpees Resting partner holds a plank. For Time: 30 Clean & Jerks (Choose a heavy to moderate load) CROSSFIT BASICS Accumulate With a Partner: 100 Bar-Facing Burpees Resting partner holds a plank. For Time: 30 Clean & Jerks (Choose a heavy to moderate load) |
AuthorCrossFit Pretoria Archives
April 2023
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