CrossFit – Mon, Nov 3
General Warm-up
AMRAP 10 Minutes (AMRAP – Reps)
8 Chest to Bar Pull Ups
1 Squat Clean 185/125lbs
8 Chest to Bar Pull Ups
2 Squat Cleans 185/125lbs
8 Chest to Bar Pull Ups
3 Squat Cleans 185/125lbs
8 Chest to Bar Pull Ups
4 Squat Cleans 185/125lbs
Continue adding 1 squat clean each round. Chest to bar pull ups remain at 8.
Feel: Gas
Pace: Sustain
Target Score: complete round of 8/6
Firebreather Score: complete round of 8/8
AMRAP (15:30) (3 Rounds for reps)
5:00 Run for Meters
Rest 1:30
4:00 Run for Meters
Rest 2:00
3:00 Run for Meters
We’re going for two birds/one stone today. Get some running volume with increasing intensity in, and learn a bit about pacing. Start really smooth and try to get slighly faster each round.
Treadmill or sub for Bike/row
6 min AMRAP
100m Run or :45sec machine
8 ring rows
8 KB Swings
8 squats (Goblet after 1-2 rounds)