CrossFit Class
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Warm up/skill Here early? 5min of: 50 single skips + 5-30 UB double unders
Then 3 sets of: 12 barbell good mornings (moderate weight) 100m farmer carry 2×32/24kg
Strength Deadlift 5rm *Add 2.5-5kg from last time
Conditioning 21-15-9 of: KBS 24/16kg Goblet lunges Run 200m *Hit as fast as possible….. |
COMP group
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Weightlifting 1rm power clean push jerk
Conditioning EMOM for 15min 1st- 15/10 cal air bike AFAP* 2nd– 10-15 UB t2b 3rd– 5 power clean push jerks t&g @ 70-75% *We have a loan bike atm and it has the old computer screen, which counts cals very slowly. So lets aim for 8/5. That should do the trick.
-rest 3:00
Then 3min AMRAP of triple unders *Yes, triple unders. Who knows what will come out in the open. |
Power clean & push jerk @ 70kg
Emom 1st 3 cal row 2nd 15 t2b 3rd 5 power clean & push jerks
2 rounds of c&pj I only did 4 and 10 t2b
Power clean push jerk -70kg
15min emom
1) 3calories
2) 10 t2b
3) 5 ub power clean push jerk @50kg
Strength
Instead of clean and push jerk did 5rm deadlift @ 105kg due to sore wrist still
Skill
worked up to highest box jump maintaining good form
3-3-3-3-3 @ 30 inch
cond
15 min amrap
6 cal airbike
10 t2b couldn't maintain UB last round only got 7
12 KB swings @ 24kg