CrossFit – Tue, Apr 21
General Warm-up
Power Clean (“Power Clean
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.
20 min Max)
AMRAP 16 Minutes (AMRAP – Rounds and Reps)
28 Russian Kettlebell Swings 70/53lbs
C2 Machine*
8 Shoulder to overhead 185/125lbs
Rest 1:00
*C2 Machine options:
– 800/720m C2 Bike (0.9/0.8k Airbike)
– 400/360m Row
– 300/270m Ski
– 300m Outdoor Run
Feel: Gas/Muscle Overload
Pacing: Sustain
Target Score: 3+ Rounds
Firebreather: 5+ Rounds
20 Dead Bugs
20 Band Pull Aparts
Then,
3 rounds of:
:45 Machine or 150m Run
8 Russian KBS
8 Plank Shoulder Taps
then,
BB warm-up