CROSSFIT
BEGINNER STRENGTH 3.1
1) High Bar Back Squat 3 x 3
Use the same load that you used for 3 x 5 last week
2) Power Clean 3 x 5
Rest 1 min
INTERMEDIATE STRENGTH 3.1
1) High Bar Back Squat 3 x 3 x 85%
2) Glute Ham Raise 3 x 8
WOD
As many rounds as possible in 10 minutes of:
1 round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
70kg (50kg) Clean + Jerk, 3 reps
Post rounds to comments
KETTLEBELL CROSSFIT
STRENGTH 3.1
Clean/Press/Pull Ladder
Double Clean + Press x 1
Strict Pull Up x 1 (add weight if possible)
Double Clean + Press x 2
Strict Pull Up x 2 (add weight if possible)
Double Clean + Press x 3
Strict Pull Up x 3 (add weight if possible)
Double Clean + Press x 3
Strict Pull Up x 3 (add weight if possible)
Double Clean + Press x 2
Strict Pull Up x 2 (add weight if possible)
Double Clean + Press x 1
Strict Pull Up x 1 (add weight if possible)
WOD
5 rounds for time of:
16kg (12kg) Double Thruster, 8 reps
Screw Ups, 5/5 reps
Run 200m
Post time to comments
Minus the sand, water and bikinis. (and The Hoff. Jase, did you stand in for The Hoff in your speedos?)
And as Ms B is leaving without saying goodby. Have an enjoyable 2 months holiday, and what ever you do, don’t think about how hard the WODs will be when you get back.
The Hoff stood in for me mate!
Jase