WEDNESDAY
CROSSFIT Pre-workout: 5 sets: 3 squat clean and strict presses – Each set must be completed unbroken. – Increase load across as many sets as possible. 5 rounds for time: 12 hang power clean and jerks (35/50kg) 9 thrusters 6 power snatches CROSSFIT BASICS Pre-workout: 5 sets: 3 squat clean and strict presses – Each set must be completed unbroken. – Increase load across as many sets as possible. 5 rounds for time: 12 hang power clean and jerks (20/30kg) 9 thrusters 6 power snatches POST WORKOUT 2 sets: :30 foam roll IT band/side :30 foam roll quads/side CFP+ PERFORMANCE EMOM 10: 10 alternating single-leg squats – Rest with the remaining time in the minute. – If you are able to perform 10 reps smoothly and without issue, consider adding load by holding a single dumbbell.
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AuthorCrossFit Pretoria Archives
February 2023
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