Friday: The 100..
3rd September 2020
CROSSFIT
STRENGTH
Every 90 seconds for 10 sets build to a heavy of the complex:
1 Squat clean + 1 Hang squat clean + 1 Push jerk
CONDITIONING
AMRAP in 17 mins:
100 OH Squats 35 / 25 kg
100 KB swings 24 / 16 kg
100 Pull-ups
100 Bar facing burpees
FITNESS
In partners -
For time (40 min cap):
100 / 75 calorie Echo Bike
100 / 75 calorie Row
100 / 75 calorie Assault Bike
100 / 75 calorie Ski erg
At 0 min mark -
EMOM 3:
Plank 30 seconds + max Mountain climbers
At 10 min mark -
400m Plate carry
At 20min mark
EMOM 3:
30sec Hollow Hold + max Bicycles in remainder
At 30min mark -
400m Plate carry