Tuesday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
400m Team Run! Get to know 3 people’s names and 1 fact about each person!
Into…
2 ROUNDS — Quality Burpee “Cindy” (no rushing!)
5 Burpees
10 H-R Push-Ups
15 Air Squats
BARBELL WARM-UP (perform with PVC or Barbell)
2 SETS (call the reps quickly for your athletes)
7 Deadlift
7 Hang Muscle Clean
14 Alt. Elbow Punches (7 each side)
-Quick Rest-
7 Front Squats
7 Wide Grip Presses (behind Neck)
7 Hang Muscle Snatch
Workout
Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
Metcon
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – :40 MAX Double-Unders
MIN 2 – 10 DB Front Rack Alt. Step-Ups
MIN 3 – 14 Box Jumps
-2:00 Rest-
AMRAP x 3 MINUTES
MAX Burpees
(Score is Total Number of Burpees)
***HOME VERSION***
EMOM x 9 MINUTES
MIN 1 – :40 MAX Jump Rope or Mountain Climbers
MIN 2 – 10 Backpack Front Rack Lunges
MIN 3 – 14 Jump Squats w/ Backpack
-2:00 Rest-
AMRAP x 3 MINUTES
MAX Burpees
(Score is Total Number of Burpees)
Trackback from your site.