CROSSFIT 27/07/2021

A. Strength
Back Rack Lunges to Back Squat
*Set 1 – 6 reps @ 65-70% Back Rack Lunges
*Set 2 – 4 reps @ 75-80% Back Rack Lunges
*Set 3 – 4 rep @ 85-90% Back Rack Lunges
*Set 4 – 6 reps @ 80% Back Squat
*Set 5 – 6 reps @ 80% Back Squat
*Set 6 – 6 rep @ 80% Back Squat
Rest 2-3 minutes between sets.

B. Conditioning: (20 min)

Part 1: Test your all out effort for:

EMOM for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

then take your test results and complete this in 3 Minutes timewindow:

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort

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