warm up
450m run
then..
20 knee jump burpees
5 Rounds:
-4 Burpee Deadlift (135lbs/ 95lbs)
-3 Burpee Power Clean
-2 Burpee Squat Clean
-1 Burpee Squat Clean and Jerk
-CrossFit Mean Streets
Downtown LA
POST SCORE TO COMMENTS
====================================
**ALL EXTRA CREDIT IS OPTIONAL**
EXTRA CREDIT
Olympic
5X1 Snatch @ 80-90% – rest 90 sec.
*Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.
Endurance
50m sprint
walk to start as rest
10x
Row
100m sprint
1 minute rest
10x
Swim
100m sprint
1 minute rest
10x
Olympic
5X1 Snatch @ 80-90% – rest 90 sec.
*Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.
Endurance
50m sprint
walk to start as rest
10x
50m sprint
walk to start as rest
10x
Row
100m sprint
1 minute rest
10x
Row
100m sprint
1 minute rest
10x
Swim
100m sprint
1 minute rest
10x
No comments:
Post a Comment