CrossFit – Wed, Aug 12
General Warm-up
8 rounds for time: (8 Rounds for reps)
50 Double Unders
Row 300/250m
Rest 1:00
*Reverse the order of movements each round (e.g. R1: DU > Row, R2: Row > DU, etc)
Other Machines:
Ski: 300/250m
Air Bike: 0.7/0.6km
Run: 250m
Feel: Cardio
Pace: Reach/Sustain
Target Score: 1:45-2:15/rd (<25:00 clock time)
Firebreather Score: <1:45 working time/round (<21:00 clock time)
Power Clean (“Power Clean
1 @ 80-90%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
3 @ 80-85%
2 @ 85-90%
1 @ 90-95%
1 @ 80-90%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
3 @ 80-85%
2 @ 85-90%
1 @ 90-95%
Drop and reset reps on triples and doubles. It’s ok if you don’t know your percentages – your heavy single to start will give you guidance. )
1:00 Spider-Man Lunges
1:00 Inchworm walk outs
2:00 Row
Then
8 rds :20 on :10 off
Jump Rope Variants