Thursday 28.11.19

CrossFit

A. Hang Power Clean from below the knee x 1 + Split Push Jerk x 1; rest 3 mins x 3

B. 4 Rounds
2 Legless RC
3 Hang Power Cleans
4 Push Jerks
5 Bar Muscle ups or Pull ups
12 KB Hang Power Snatch
Rest 2-3 mins between rounds

C. 3 Rounds
20 Hip raises
20 secs Ab circle right
20 secs ab circles left
Rest 90 secs

Metcon

A. 3 Rounds
6 Thrusters
6 Front Squats
Rest 2 mins

B. 3 Rounds
6 SA KB Swings or Snatch
6 SA KB Bent Over Rows
6 OH KB Reverse Lunges

C. Tabata – 4 Rounds Each
DB Hang Power Cleans
HR Push ups on DBS
+
3 Rounds
20 hip raises
20 secs Ab circle right
20 secs ab circles left
Rest 90 secs

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