CrossFit Kirrawee - 160816

TUESDAY 16/8/16

 

Warm up (10 mins)

Quick dynamic warm up

Squat prep

 

Strength 

3 X FRONT SQUAT

In 18 minutes follow this format to hit a heavy 3 rep for today

10 at empty bar

8 at 20% of 1rm

6 at 50%

5 at 70%

3 at 80%

2 at 85%

3 at 90+%

3 at 90+%

3 at 90+%

 

Conditioning 

HEYZUES

All out Sprint at every station

4 rounds for max reps

30s Row

15s Transition

30s Burpees

15s Transition

30s 10m Shuttle Run

15s Transition

30s Rest

15s Transition

 

REST 5 mins exactly

 

CYCLONE

In 5 mins:

Beginner – MAX med ball cleans 9/6

Advanced – MAX Clean & Jerk 40/25

Super Advanced – MAX Clean & Jerk 60/45

 

Accessory work

200m slow jog

1min/side couch stretch

200m slow jog

1min/side pigeon stretch

200m slow jog

2min split – on wall if possible