CrossFit – Tue, Jan 6
General Warm-up
For reps (3 Rounds for reps)
Tabata Double Under
Rest 2:00
Tabata Row Calories
Rest 2:00
Tabata Deadlift 225/155lbs
Rest 2:00
Tabata Ski Calories
One Tabata is :20 work, :10 rest for 8 rounds (4 minutes).
Machines must come to a complete stop during each rest interval, resetting is not required.
3 scores today: jump rope reps, total machine calories, and deadlifts.
Feel: Cardio/Gas
Pace: Sustain
Target Score: Work Hard
Firebreather Score: Work Harder
Bench Press (“Bench Press – Heavy
1 @ 80%
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
AMRAP @ 90%
Warm up to a single heavier than your set of 5, then make sure you are moving all reps with the kind of speed on the way up needed to get stronger.”)
Alternating Movement Tabata, 3 rounds of each movement
*Singles/Crossovers, Double Unders, Triple Unders?