CrossFit – Mon, Nov 10
General Warm-up
5 Rounds for time: (5 Rounds for reps)
30 Kettlebell Snatches 35/26lbs
24/18 Calorie Echo/Assault bike
Rest 1:00 between
Use machine or run 400m. Athletes may switch machines as desired from round to round
Feel: Gas
Pace: Sustain
Target Score: 3:00 per round
Firebreather Score: 2:30 per round
Push Press (“EMOM 10:00
2 Push Press @ 70-80%
2 Push Press @ 70-80%
Start at 70% and only go up if speed through the entire press is there. The 20 reps will do the work on getting you stronger if you really focus on rep speed. )
Stay away from “touch and go” today. Reset each rep so you can focus on speed on the way up.
AMRAP 5 minutes
Climb the ladder by 1 rep each round
3 Kettlebell Swings
6/4 Calorie Machine