Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike

:30 KB Sntach

:30 Groiners

Right into…

1 ROUND

1:00 Bike

:30 Muscle Hang clean

:30 Cossack Squats

Right into…

1 ROUND

1:00 Bike

:30 Hang Clean

:30 Lunges

Extended Warm-up

Warm-up (No Measure)

3 SETS

50′ Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is…

1 Air Squat Down

1 Sprawl Back to Plank

:01 Pause in Plank

1 Sprawl Up to Squat

1 Air Squat Up

(No Measure)

Strength

3 Position Clean (Every 90 Secs for 5 Rounds)

1 Clean from High Hang

1 Clean from Mid Hang

1 Clean from Below Knee
* Do Not Drop Bar Between Reps

* Build

Workout

Metcon (Time)

5 SETS*

20 KB Snatch (53/35|35/26)

20 DB Suitcase Lunge (35/20)|(20/10)

20/15 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Total Time)

Written by adminxd on January 30, 2020. Posted in Uncategorized

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