Wednesday, January 27, 2021

27
Jan

Wednesday, January 27, 2021

CrossFit
Main:
Overhead squat
0-2 min: 3 OHS 40%
2-4 min: 3 OHS 50%
4-6 min: 3 OHS 60%
6-9 min: OHS 70% x 3
9-12 min: OHS 80% x 3
12-15 min: AMRAP OHS 90% *goal is 3+ if possible
Core:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold
40 sec knee to chest recovery

QuickFit
Main:
E2 min x 10 min (5 sets)
5 each arm, single arm DB OHS
*if mobility/strength are big limiting factors, preform DB goblet squats as sub
Core:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold
40 sec knee to chest recovery