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12/03/2019

3
Dec

12/03/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

30s Banded Pallof Hold/Side

8 Single-Arm KB Swing/Side

5 Barbell Squat Hops

-3s Descent

Weightlifting

Back Squat (3×4)

Complete at a heavier weight than last week.

Increase or maintain weight throughout. Sets should become challenging between reps 2-3, but can still be completed.

Metcon

Metcon (3 Rounds for reps)

7 Minute AMRAP:

15 Pull Ups

12 Box Jumps 24/20

9 Burpees

R: 2:00

6 Minute AMRAP:

12 Box Jumps 24/20

9 Burpees

6 Power Cleans 155/105

R: 1:00

5 Minute AMRAP:

9 Burpees

6 Power Cleans 155/105

3 Push Jerk 155/105