CROSSFIT 18/04/2019

A. Strength (00:15 – 00:40)

Part 1: 12min for Power Clean: 3 warmups sets then
6 x 3reps @75%, every 90s
– Use Monday’s 1RM.

after completed Part 1 then Part 2 with Bulgarian Split Squats

Part 2: Back Rack Barbell Bulgarian Split Squat
2 warmups sets then
4 x 5 each side

B. Conditioning (00:40-00:55) – 100% intensity!

8 interval rounds of 20sec on / 90sec off

20 seconds all out partner resistance sprint OR allout Assault Bike
with 90 seconds rest.
These sprint workout intervals are important in developing your anaerobic system.

C. Accessory

Single Arm Farmer Carry: Max 30meter Trips in 5 Minutes. Alternate sides. Go as AHAP.

1 Comment

  • Lukas

    17. April 2019 @ 20:42

    110% intensity as usual

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