Workout For April 14th

29
Nov

Workout For April 14th

GROUP CLASS WORKOUT

 

Warm Up:

 1 min plank

3 rounds 15 PVC PT, 10 situps, 10 pushups

1 min plank

 

Strength:

Clean Complex: Every 1:15

Crossfit: 7 sets of: 2 Power Clean + 1 Split Jerk

Lean: 7 sets of: 2 Power Clean + 1 Front Squat

 

Metcon:

Welded

15-10-5

Front Squats @155/105

Box Jumps @30/24

DB Snatches Each arm @60/35

 

Welded Lean

15-10-5-10-15

Front Squats @95/65

Cal Row

DB Snatches Total @40/20

 

Mobility:

Pre – Banded Overhead Distraction (pg. 257)

Post – Glute Tack And Floss (pg. 300)

 

 

 

ENDURANCE CLASS WORKOUT

Metcon:

800M Run

60 Cals on bike

40 DU

400m Run

60 Cal Row

80 DU

 

Then –

2 rounds of:

200m Ski

200m Run

 

 

 

SKILLS CLASS

Row Technique

Rope Climbs

 

Skills Challenge:

3 rounds of –

500m row

Rope Climbs

 

 

 

COMPETITORS CLASS WORKOUT

CLICK HERE

 

 

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