060919_Friday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

5 mins DU/SU practice

Stretching and mobility with 5kg weight plate

Split Jerk (6 x 6)

Adv: [email protected]% – end at 85%

Inter: start at 55% – end at 75%

Bgnr: start with bar go till as 50%

Metcon (3 Rounds for reps)

EMOM#1 – 6 mins

M1, M3, M5,…: 10 Back Squats @ (43/29)

M2, M4, M6: Ring Dips (max reps)

2 mins rest

EMOM #2 – 6 Mins

M1, M3, M5,…: 30 KBS (24/16)

M2, M4, M6: Push-ups (max reps)

3 mins rest

EMOM #3 – 6 Mins

M1, M3, M5,…: 10 Hang Power Snatch (43/29)

M2, M4, M6: Pull Ups (max reps)
Scale:

Bgnr/Injured –

M – 15 – 25

W – 10 – 20, or DBs

Inter:

M – 25 – 38

W – 20 – 25

By | 2019-09-06T02:16:31+00:00 September 5th, 2019|Fitness|0 Comments

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