CROSSFIT 03/12/2018

0. Warmup
for 15 min

A. Strength (20 minutes)

Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

0B. Prep for WOD
prep wrists & midline & lats

EMOM 6min
EVEN: 45 sec Double KB Frontrack Carry
ODD: 45 sec 2 Wallclimbs to 45 sec nosefacing HShold

B. Conditioning (15min)

Each 3 minutes for 5 rounds: in 2 groups one starting with HS walk / C2b every 90 sec
EVEN: 15m handstand walk
ODD: 12 chest to bar pull ups

Schreibe einen Kommentar

Deine E-Mail-Adresse wird nicht veröffentlicht. Erforderliche Felder sind mit * markiert.