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Crossfit WOD

Friday: Squatsched..

6th August 2020

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

2 Squat cleans

* Build every 2 sets.  Reset at the bottom for each rep.

CONDITIONING

For time:

50 Squat clean thrusters

* Time cap 7 mins

Level 1 - 35 / 20 kg
Level 2 - 45 / 30 kg
Level 3 - 62.5 / 42.5 kg

FITNESS

On a running clock - 

AMRAP in 10 mins:

3-6-9-12-15....
Burpee Box Jump Overs
3 Point Sit Ups
Slamballs
Fire Engines
Deficit Push Ups

rest 2 mins

AMRAP in 10 mins:

4-8-12-16....
Box Jump Overs
Sit Ups
Slamballs
Russian Twists
Push Ups

rest 2 mins

AMRAP in 10 mins:

5-10-15-20-25....
Box Jumps
Crunches
Slamballs
Ankle Taps
Dips

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