Monday April 10, 2023

CrossFit;

Main

2 person teams: AMRAP 18 min:

Partners alternate each movement and rotate through for 18 min;

10 toes-bar

10 alt. arm DB HANG snatch (5 each arm) *heavy if possible

10 box jump overs

Ex:

Round 1: P1 does 10 ttb, P2 does 10 DB sn, P1 does 10 BJO

Round 2: P2 does 10 ttb, P1 does 10 DB sn, P2 does 10 BJO…

Lvl6: TTB, DB 70/50, 24/20” jump

Lvl5: how you tested in, DB 50/40, jump

Lvl4: how you tested in, DB 40/30, jump lower box

Lvl3: how you tested in, DB 35/25, jump lower box

Lvl2: how you tested in, DB 25/20, step

Lvl1: how you tested in, DB 20/15, step

Longevity/QuickFit;

Main

AMRAP 18 min:

10 situps/hanging knee raise

10 alt. arm DB snatch (light and fast)

10 box jump/step overs

*steady consistent pace across each set

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