Monday November 8th, 2021

10
Nov

Monday November 8th, 2021

Crossfit
Main

AMRAP 10
2 Power Cleans, X Double Unders
4 PC, 2(X) Double Unders
6 PC, 3(X) Double Unders
Etc….

Levels
Lvl6: 185/115, 100+ DU increase in 10s
Lvl5: 165/105, 75+ DU increase in 8s
Lvl4: 135/95, 50+ DU increase in 6s
Lvl3: 115/75, 30+ DU increase in 5s
Lvl2: 95/65, 20+ DU, increase in 4s
Lvl1: 65/45, less than 20 DU, 10SU increasing in 10s

Core: 5 Min Core Capacity (10s V Up, 10s Hollow hold, 40s Active recovery x 5)

Quickfit
Main
AMRAP 10
2 Med Ball Cleans, 10 Single Unders/Plate hops
4 Med Ball Cleans, 20 Single Unders/ Plate Hops
6 MBC, 30 SU/Plate Hops
ETC


Core: 5 Min Core Capacity (10s V Up, 10s Hollow hold, 40s Active recovery x 5)