CROSSFIT 02/04/2019

A. Strength (00:15-00:35)
6sets of 3 reps
Push Jerk (perfect form reset after each rep, note your weight)

B. Conditioning (00:35-00:55)

EMOM 16:
Minute 1: 8/5 Strict Pull-ups (rxd+ may perform strict c2b)
(alternate between pronated and supinated grips)
Minute 2: 10 DB Rollback Triceps Extensions (on floor)
Minute 3: 20 DB Renegade Rows (same weight as Triceps)
Minute 4: 30 meter Single Arm Farmer Carry (15meter. each, AHAP)

C. Acessory

Banded Triceps Complex:
50 Pushdowns
50 Supinated Grip Pushdowns
50 Banded OH Triceps
*Goal to do all 150 reps with minimal rest

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