Friday: Up and Down..
24th September 2020
CROSSFIT
STRENGTH
Every 90 seconds for 10 sets:
1 Power snatch + 1 Hang power snatch + 1 OH squat
* Build to a heavy of the complex
CONDITIONING
On a running clock -
At 0 mins -
2-4-6-8-10 of:
Hang power snatch 45 / 30 kg
Bar facing burpee
* 5 min cap
At 10 mins -
10-8-6-4-2 of:
Hang power snatch 45 / 30 kg
Bar facing burpee
* 5 min cap
FITNESS
In teams of 3 -
20km Bike erg
* Every minute one partner must complete 10 Hand release push-ups
* 40 min cap