CROSSFIT 05/02/2020

A. Strength (20:00 – 40:00)
Floor Press: Build to a 2RM in 9 sets. Rest 2:00
– Goal: Match 1RM from 12/27 over the course of the 9 sets. Have a plan on how to build in weight.

inbetween sets:
for 1 Min Hollow Arch Ringrows (keep shoulders in full retraction)

B. Coniditoning (40:00 – 60:00)
4 Rounds, for quality:
21 Box Jumps w. step down (24, 20)
15 Barbell Rows (52,5, 35)
9 Thrusters (52,5, 35)

60s Active Recovery – row, bike, or ski erg easy
– Goal: Moderate effort throughout – 80% – thrusters/rows don’t need to be done UB, but should not take longer than 2 sets.

C) EXTRA CREDIT (AFTER CLASS)
DB Hammer Curl: 3 x 10. Rest 60s.

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