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