Friday: Under Over..
29th October 2020
CROSSFIT
STRENGTH
Every 2 mins for 10 sets:
1 Power snatch + 1 Hang squat snatch + 1 Overhead squat
* Work up to a challenging weight but emphasis is on skill.
CONDITIONING
AMRAP in 8 mins of:
50 Double unders
10 Overhead squats
FITNESS
In teams of 3 -
Every 4 min x 5 sets:
Run 200m
10 Bear Crawl Shuttles (3m)
5 Short Plate Pushes (20/15kgs)
*Every 4 min P1 starts regardless of the other 2 partners. P1 + P2 start when the person in front comes in off the run.
At 22 min mark -
Accumulate
100 Synchro Flares
150 Synchro Hand Release Push Ups
200 Synchro Squats
*13min cap
**One partner must always hold a plate overhead