SnC September 27th 2020
STRENGTH
Back Rack Barbell Lunge 10-10-10
Rest 2 mins between sets.
CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads (50/35 kg)
10 Deadlifts, (50/35 kg)
15 Box Jumps, (60/50 cm)
“Shoulder-to-Overhead” allows the athlete to start with a barbell on the shoulders and move the bar overhead with the arms any way (ie: strict press, push press, push jerk, etc.).
Overload
STRENGTH
Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set.
Rest 2 mins between sets.
HIIT 28 September 2020
A) Warm up
400m row
2 sets of:
8 ring rows
8 kipping knees to chest
8 Alt. DB clean & Jerk
8 Hindu push ups
B) 3 Pieces
Part 1) 21-15-9 reps for time:
Double DB push press
Pull-ups
Cal Row
- 5mins rest –
Part 2) 3 Rounds for time:
10 Plate ground to OH (15/10kg)
200m run
- 5mins rest –
Part 3) 21-15-9 reps for time:
Alt. single DB hang squat clean
Knees to Elbows
Push ups
*Use a challenging weight for all DB movements.
ReCon September 28th 2020
Warm up
20 laps Run
EMOM 3 Burpees
Superset
- a) Strict Press and close grip chin up 6-6-6-6
- b) GHD sit up and back extension 12-12-12-12
- c) pendlay row and evil wheels 6-6-6-6
- d) upright row and glutes bridge 12-12-12-12
Overload
500 m row AS FAST AS POSSIBLE