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)
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AuthorCrossFit Pretoria Archives
February 2023
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