CROSSFIT
For time: 400/500m row 25 shoulder presses 35/50kg 400/500m row 15 shoulder presses 400/500m row 10 shoulder presses 400/500m row – Each time the athlete breaks a set of shoulder presses they must row 100 m. After party: 2 sets: 15 KB side-bends/arm Max-rep strict ring dips CROSSFIT BASICS For time: 200/250m row 15 shoulder presses 25/34kg 200/250m row 10 shoulder presses 200/250m row 5 shoulder presses 200/250m row – Each time the athlete breaks a set of shoulder presses they must row 100 m. After party: 2 sets: 15 KB side-bends/arm Max-rep strict ring dips POST WORKOUT 2 sets: 10 Cuban presses (PVC) 10 Y-raises (use small plates) 10 T-raises (use small plates) CFP+ PERFORMANCE Every 4:00 for 5 sets: 3 cleans (~60%) 2 cleans (~67%) 1 clean (~75%) – Complete all 6 reps as quickly as possible for each set and then reset the load for the next round. Power, squat, or mix and match as needed.
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AuthorCrossFit Pretoria Archives
February 2023
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