CrossFit – Tue, Jun 16
General Warm-up
Every 4:00 for 5 rounds, each for time (2 Rounds for reps)
10/7 Calorie Air Bike
100m Sprint (25m x 4)
Rest remainder of interval
Record fastest/slowest for whiteboard.
Feel: Gas
Pace: Send
Target Score: <:50 per interval
Firebreather Score: < :40 per interval
Power Snatch (“Power Snatch
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Drop and reset reps. It’s ok if you don’t know your perecentages – your heavy single to start will give you guidance. )
2:00 Air Bike
Then
50ft “Shoo the Chickens”
50ft Heel to Toe Walk
50ft High Knees
50ft Butt Kickers
50ft Toy Soldiers/Frankensteins (hamstring kicks)
Then
400m Jog
-Rest/Hydrate-
*Specific Primer:
3-4 Rounds
:10 Air Bike Ramp Up + 50m Run
Increase % of run effort across rounds