Thursday, October 22, 2020

22
Oct

Thursday, October 22, 2020

CrossFit:
Clean
After warming up through 65% on your cue, then begin the work clock;
0-3 min: 5 cleans at 75% (10 sec rest between singles)
3-6 min: 3 cleans at 85% (15 sec rest between singles)
6-10 min: 1+ cleans at 95% (20 sec rest between singles)

Core
Tabata :20 on x :10 off x 8 sets
Plank hold (add weight if possible)

Quickfit
Warmup
:20 x :10 x 3-4
1. ball of foot hops/high knees/butt kickers
2. bootstrappers
3. Spiderman + overhead reach
4. pushup + down-dog

Main:
Medball clean tabata :20 on x :10 off x 8 sets

Core Accessory:
Plank hold tabata :20 on x :10 off x 8 sets