Monday 14th Jan 2019
CrossFit Hull, CrossFit Humber – CrossFit
Warm-up (No Measure)
20 DUs (40 singles)
10 press ups
10 plate GTOH
3 min pushing EMOM
30 sec Handstand hold, 4 down ups after each set
These next 4 weeks on push press and back squat will be tough. You will do 3 sets of set reps then your 4th set is MAX reps and will not be recorded. Do what you can on this set.
Push Press (3 x 7 @ 75% )
Then one set of 7+ this means your 4th set is a MAX set. Not scoring this set.
Look to go every 3 mins, this we we all finish around the same time.
20 alternating lunges after each set.
Metcon (AMRAP – Reps)
Short INTENSE sprints.
5 rounds for total reps
In 90 seconds complete
10 DB Hang clean and jerk (5 each side) 22.5/15kg
90 seconds rest
Scoring total double unders.
This should be done QUICK! Fast row or bike Unbroken DB and aim to keep moving on th skipping.
If going singles HALF your reps for scoring.