Wednesday 22nd August 2018
Today's Training
CrossFit
Partner WODIn pairs complete AMRAP in 30 minutes:
120/90 Calorie Row, Ski or Assault Bike
50 Synchro Russian Swings 24/16kg
50 Press Ups
40 Synchro KB Squats 24/16kg
40 Toes to Bar
20 Burpee Partner Jumps (Partner holds Plank)
200m Double KB Rack Walk 2 x 24/16kg
Only one person working at once. Split reps between you however you want, except for synchro work which is done in pairs.
Barbell Club at 6pm
15mins:Drop to Split x3 @45-60%
20mins:
Split Jerk x2 @65-75%
Strength Training at 7pm
BB Reverse Lunge 5 x 5 each leg3 sets:
Good Morning x 8-12
Weighted Sit Up x 8-12
DBall Squat x 8-12
Rest 2 minutes
Finisher:
100 Banded Hip Thrusts
Endurance Training at 8pm
Running
20 mins running technique then:
800m
400m
200m
200m
400m
800m
REST 2-3 MINS between efforts