CrossFit & Sweat Tuesday Nov 5th 2019


New class ALERT!
Controlled articulations rotations! Improve mobility and control of upper body joints. Create a repeatable warm up tailored to you. Lower body coming next (December).

CrossFit:

35min. to finish…

400m Run or Row or .8 mile Bike
35 Burpees
35 Box Jumps 24/20 (no step ups, use a smaller box if you can’t jump that high, I want your heart rate HIGH)

immediately into;
5 Rounds:
10 Bench Press 135/75
10 SDHP’s 115/75

immediately into;
400m Row or .8 mile Bike or 400m Run (do something different than the first round)
35 Burpees
35 Box Jumps 24/20 (no step ups)

immediately into;
5 Rounds:
10 Bench Press 135/75
10 SDHP’s 115/75
*Cardio + Pump = A damn good day. Have fun 🙂
*No rest between sections
*ADV is 135/95 on SDHP’s

Cool Down:

2 min easy cardio then:

Sweat:

Rest 1min. Repeat 5 Times Total (35min.)

6min. AMRAP:
400m Run
100 Double Unders
Max Rounds in remaining time…
21 American KB Swings 53/35lb.
12 Pull-Ups

Start where you left off on the swings and pull-ups each round. If you’re really fast on the run and double unders, maybe bump up to a 70/53lb KB to slow you down a little.

 

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.


Previous Post:

«