Friday January 14, 2022

13
Jan

Friday January 14, 2022

Crossfit
Main
Main – Front Squat
0-2min: 3 pushpress 40%
2-4min: 3 pushpress 50%
4-6min: 3 pushpress 60%
6-9min: pushpress 70% x 3
9-12min: pushpress 80% x 3
12-15min: AMRAP push press 90% *goal is 3+ if possible.

Core: Alt. side plank hold/raises :20 on x :10 off x 8 (4 each side-4 min)

Quickfit
Main
Tempo goblet squats (on their own count)
6 sets of 5 (same time frame as CF classes on the barbell, but they will use DB/KB)
5 tempo squats each set- increasing load- tempo is 5 count down-5 count in bottom and 1 up!


Core: Alt. side plank hold/raises :20 on x :10 off x 8 (4 each side-4 min)