Thursday: Practice..
11th November 2020
CROSSFIT
STRENGTH
Deadlift 5 x 3 reps
* Lift every 3 mins and build to a heavy 3 rep
CONDITIONING
EMOM for 16 mins of:
Min 1 - 30 seconds Strict HSPU
Min 2 - 30 seconds T2B
Min 3 - 30 seconds Empty bar Good mornings
Min 4 - 30 seconds Echo / Assault bike
* Score lowest reps for each
FITNESS
In teams of 3 -
AMRAP 30 min
P1: Works through -
24 DB Push Press
20 DB Front Squats
16 DB Hang Cleans
12 DB Deadlifts
8 DB Renergade Rows
4 DB Devil Press
P2: Alt between.
Run 200m
Row 200m
Ski 200m
P3: Rest
At 32 min mark
Tabata Hollow Hold
Rest in a ball tuck holding legs