CROSSFIT
Pre-workout: 8 sets: :20 alternating archer push-ups on rings – Rest :10 For time: 5 strict muscle-ups 50 double-unders 4 strict muscle-ups 40 double-unders 3 strict muscle-ups 30 double-unders 2 strict muscle-ups 20 double-unders 1 strict muscle-up 10 double-unders CROSSFIT BASICS Pre-workout: 8 sets: :20 alternating archer push-ups on rings – Rest :10 For time: 5 banded strict pull-ups 50 single-unders 4 banded strict pull-ups 40 single-unders 3 banded strict pull-ups 30 single-unders 2 banded strict pull-ups 20 single-unders 1 banded strict pull-up 10 single-unders POST WORKOUT 3 sets: :30 lacrosse ball roll/foot :30 lacrosse ball lat/side CFP+ PERFORMANCE Every :30 x 12 sets: 1 power snatch + 1 hang squat snatch Perform the snatch complex unbroken Hold a challenging weight across all sets — around 60-70% of your 1-rep max.
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AuthorCrossFit Pretoria Archives
February 2023
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