Tuesday January 4, 2022

Crossfit
Main
A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55%

A2. 0-3 min: 5 cleans at 65% (10 sec rest between reps)
3-6 min: 5 cleans at 75% (15 sec rest between reps)
6-10 min: 5 cleans at 85% (20 sec rest between reps)

Core:
Triple Tabatta Plank
1. forearm plank
2. L side plank (add hip raises for added difficulty)
3. R side plank (add hip raises for added difficulty)


QUickfit
Main
A. DB hang clean and pushpress skill work
B. Tabata DB hang clean and push press :20 on x :10 off x 8 (4 min)

3: 20/15
2: 15/12
1: 12/10

Core:
Triple Tabatta Plank
1. forearm plank
2. L side plank (add hip raises for added difficulty)
3. R side plank (add hip raises for added difficulty)