Friday 24/9/21 - 'Isabel +'

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

3 Position Power snatch

* Build to a heavy of the complex

CONDITIONING

'Isabel'

For time:

30 Power snatches 62.5 / 45kg

* 7 min cap

At 10 mins - 

100 Wall balls

* 5 min cap

FITNESS

On a running clock - 

Row
Min 1 - 20 (or 15 or 12 cals)
Min 2 - 10 (or 12 or 10 cals)
Min 3 - 20 (or 15 or 12 cals)
Min 4 - 10 (or 8 or 6 cals)
Min 5 - 20 (or 15 or 12 cals)
rest 2 mins
Echo bike
Min 1 - 20 (or 15 or 12 cals)
Min 2 - 10 (or 12 or 10 cals)
Min 3 - 20 (or 15 or 12 cals)
Min 4 - 10 (or 8 or 6 cals)
Min 5 - 20 (or 15 or 12 cals)
rest 2 mins
Ski erg
Min 1 - 20 (or 15 or 12 cals)
Min 2 - 10 (or 12 or 10 cals)
Min 3 - 20 (or 15 or 12 cals)
Min 4 - 10 (or 8 or 6 cals)
Min 5 - 20 (or 15 or 12 cals)
rest 2 mins
* 40 min clock

Very similar to 2 weeks ago but our volume has increased by 10 cals at each station and the big difference is the 3 sets of 20 (15 or 12) cals.