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01/06/2020

6
Jan

01/06/2020

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

6 Prone Swimmers

8 Side Plank Rotations/Side

1 Length Bodyweight Lunge

Weightlifting

Push Press (3×10)

Hold for 3s at the top of each rep.

Increase or maintain weight across all sets.

Metcon

Metcon (Time)

For Time:

15 Box Jumps 30/24

12 Burpee Bar-Hops

12 Power Cleans 135/95

15 Box Jumps 30/24

9 Burpee Bar-Hop

9 Power Cleans 155/105

15 Box Jumps 30/24

6 Burpee Bar-Hops

6 Power Cleans 185/125

15 Box Jumps 30/24

3 Burpee Bar-Hops

3 Power Cleans 205/145