Monday 4th February 2019
Today's Training
CrossFit
Every 2 minutes x 5:10 Front Rack Lunges (5 each leg, alternating)
Take bar from the floor
Aim to work across all 5 sets at the same weight.
Rest 5 minutes
Every 2 minutes x 5:
5 Shoulder to Overhead
Take bar from the floor
Aim to work across all 5 sets at the same weight.
Rest 5 minutes
8 minute AMRAP:
8 KB Thrusters 2 x 20/16kg
8 V-Sits
8 Sit Ups
Barbell Club at 6pm
20mins:
Hang Snatch x3 @60-70%
Halt Snatch Pull
5x3 @85-95%
Strength Training at 7pm
Dynamic Effort Lower
A) Every 90 seconds
5-8 High Box Jumps
- Focus on moving with explosive power and intent on all reps.
B) 5 sets:
Back Squat x 4 @ 65%, 30X1 tempo
KB Russian Swing x 8
- heavy weight that you can move with consistent speed and power across all 8 reps
Rest 60-90 seconds between exercises
C) EMOM12:
1) DB RDL x 8
2) 10 Landmine Squats
3) 30-60 seconds Front Loaded Hold
4) Rest
Endurance Training at 8pm
Partner WOD
Split as you wish:
300 mountain climbers
100 front rack KB lunges
1 mile row
300 double unders
100 tuck ups
1 mile ski
300 double unders
100 KB push press
1 mile run
