TUESDAY

*CrossFit Health

Tuesday

Back Squat - Cross leg KB Strict press

5x3 start 75%+

strict press 5x10

 

Amrap 12minutes

50 Double Unders / Cap 60seconds

7 Squat Clean HD*

14 Chest to bar

 

RomwOd 15mins

5 min Saddle

5 min Lizzard L / R

5 min Tspine Twist


*CrossFit Performance

Tuesday

 

WU Emomx4

1) 7-10 Strict chins

2) 10 BB Over Head Squat

3) 10 Smooth hindus

4) 14 Box Jumps

5) Rest

 

30-20-10

DB Deadlift

DB Cleans

HSPU

 

3x 300m Row Sprints

W: Rest 1:1
 


COHORT ELITE

Test: Aim Sub 10

500m Swim

 

Test: For Time:

"Squash"

200 Double Unders

50 toes to bar

40 dead ball cleans 50/30kg

30 db s2oh 30/20kgs

20 deadlifts 315/215

10m HS Walk


For time:

acc werk: 4 rnds

1min Banded march

30sec HS hold n2wall

1min chines plank

30sec Back extension

1min kb cosaks

30 sec DB Pullovers