CrossFit – Thu, Mar 27
Warm Up
Numbuh Five (AMRAP – Rounds and Reps)
2 Sets (
Amrap 5 Mins
(Partner-You Go I Go)
1 Rope climb
25′ Dumbell Front Rack Lunges (2×50/35)
30 Double Unders
-Rest 3 Mins-
Amrap 5 Mins
3 Devis Press
200m Cal Ski or Row
25ft Handtand Walk
-rest 3 mins b/t sets
5ft Lunge= 1 rep
10m=1 rep
Snatch (20 Sets
1 Snatch @65=75%)
1 Snatch @65=75%)
Work on Technique
*Rest as needed b/t sets
Clean & Jerk (20×1)
1 CLean & Jerk @65-75% 1RM Clean & Jerk
Work on your technique
Rest as needed
Crossover Symmetry
Banded 7s
Hip Halo
1-2 Sets
1:00 Ski
50 SIngle Unders
3 Foot clamp on rope
10 Step Back Lunges
10 Dumbbell Swing to Overhead
50ft Dumbbell Front Rack Carry
5 Burpee
:30 Handstand hold