19112019_Tuesday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

TABATA x2

R1 Jumping Jacks

R2 Jumping Lunges

R3 Ring Rows

R4 DB Snaches

R5 Air Squats

Stretching and mobility

(plate shoulder warm-up, med ball Thoracic spine stretch + Stretching and mobility)

Overhead Squat (7 x 5)

Depending on proficiency level pick the following.

(every 2 minutes)

Advanced:

7 x 5 @65%

Intermediate:

7 x 5 @20kgs/15kgs

(Performed with bench/ball aid)

Beginner:

7 x 8 of PVC Pipe (behind squat rack + bench)
Work your way from 50% to a 75/80%

Metcon (AMRAP – Reps)

12 min EMOM

Min. 1, 3, 5, 7, 9, 11

2 Hang Power Snatch (43/29)

2 HSPU

Remaining time – KBS (24/16)

Min 2, 4, 6, 8, 10, 12

2 OHS (43/29)

4 Pull Ups

Remaining time – DU
– 5 second transition time between sets

– no rest, keep switching from one set to the other

– 1 DU =3 SU (so score SU/3)

– Score is total reps of KBS & DU

Ab Blaster #1 (No Measure)

Cash Out

TABATA x2

R1: Seated Circles

R2: Starfish Crunch

R3: Plank with Alt Leg Lifts

R4: Bicycle Crunches

R5: Russian V Tuck Twists

R6: Scissors

R7: Flutter Kicks

R8: Sit-Ups

By | 2019-11-18T18:01:19+00:00 November 18th, 2019|Fitness|0 Comments

Leave A Comment