Gymnastic Strength
Week 2 of 4
Full Body day
warm up
2 round
10 eb romanian deadlift
10 air squat
10 russian kb swing
heavy deadlft
5 round
5 reps
heavy back squat
5 round
5 reps
superset
2 round
12 close grip bench press
6-10 chin up
tabata side plank
every 20 secs x 8 round
Metcon
Warm up
2 Rounds:
- 8 cal rows
- 10/10 Plank shoulder taps
- 10 Deadlifts (empty bar)
- 5 Hang Power Cleans (empty bar)
- 5 Snatches (empty bar)
Then warm up your weight load for Deadlift, snatch and clean
Conditioning
CROSSFIT OPEN 25.3
For time:
5 Wall Walks
50 calorie Row
5 Wall Walks
25 Deadlifts (102.5/70kg | 60/38 kg | 42.5/30kg )
5 Wall Walks
25 Cleans (60/38 kg | 42,5/30 kg | 30/20 kg)
5 Wall Walks
25 Snatches (42.5/30kg | 30/20 kg empty bar)
5 Wall Walks
50 calorie Row
Time cap: 20 minutes