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Crossfit WOD

Tuesday: Pair Pacing..

12th October 2020

CROSSFIT

STRENGTH

Split jerk 10 x 1 rep

* Lift every 60 seconds and build to a heavy single

CONDITIONING

With a partner and alternating movements - 

12 rounds for time of:
12 DB snatch
9 Box jump overs
6 Single DB split jerks
* 15 min cap

FITNESS

In circuit style working 40 seconds on and 20 seconds off - 

At 0 mins -
4 rounds:
1. Ski erg
2. Russian KB swings
3. Hanging Knee tucks
4. Donkey kicks
5. Shuttle sprints

At 23 mins -
5 rounds of ladder relays
* Into 2 teams and work through ladder head to head with the other team. Burpee penalty on each round for losing team.

At 30 mins -
In teams of 2 complete:
50 / 35 Ski erg calories (share anyhow)
50 Russian swings (share anyhow)
40 Hanging knee tucks (synchro)
40 Donkey kicks (synchro)
30 Shuttle sprints (share anyhow)
* 12 min cap

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