CROSSFIT
For time: 100 double-unders 21 front squats (50/35 kg) 21 push presses (50/35 kg) 100 double-unders 15 front squats 15 push presses 100 double-unders 9 front squats 9 push presses Post-workout: On a 5:00 clock: Build up to a 1-rep clean and jerk CROSSFIT BASICS For time: 100 single-unders 21 front squats (20/15 kg) 21 push presses (20/15 kg) 100 single-unders 15 front squats 15 push presses 100 single-unders 9 front squats 9 push presses Post-workout: On a 5:00 clock: Build up to a 1-rep clean and jerk POST WORKOUT 3 sets: :30 couch stretch / side :30 foam roll lower back :30 foam roll lats / side CFP+ PERFORMANCEMOM 7: SKILL I EMOM 12: Min. 1 | 12 alternating single-leg squats Min. 2 | 4 single DB overhead squats / arm – Focus on quality of movement before increasing load.
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AuthorCrossFit Pretoria Archives
April 2023
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