WOD May 14th 2020
CrossFit Complex [1]
On the 3:00 x 5 Rounds:
50 Double-Unders
3 Bar Muscle-Ups
5 Back Squats
*Start set #1 at 70% of our current/estimated 1RM Back Squat, and steadily increase from there to a heavy set of five for the day.
* If you ae Unable to do muscle ups, do 6 chest to bar pull ups instead
-Rest and prepare for 10 mins-
CrossFit Complex [2]
On the 3:00 x 5 Rounds:
15 Bur pees
3 Deadlift
5 HSPU
Start set #1 at 80% of our current/estimated 1RM Deadlift, and steadily increase from there to a heavy set of three for the day.
HIIT 14th May 2020
AB conditioning
*3 rounds not for time:
20 high plank shoulder taps
15 Glute Bridges
10 GHD sit-ups
Conditioning
*For time:
Buy in: 30 cal row
Then straight into 3 Rounds of:
40 jumping jacks
20 jump squats
20 box step up
20 wall balls (7/5 kg)
20 KB swing (16/12 kg)
Buy out: 30 lateral burpees
*Cap Time: 25 mins