Tuesday 18 September 2018

CROSSFIT


4 rounds (2 rounds each) of:

Odd Rounds
- Row 250 m
- 10 Hang Power Cleans (70/52)

Even Rounds
- 30/20 Cal. Assault Bike
- 10 Hang Power Snatches (70/52)



WOD Notes:
A good strategy on this workout is to be a bit more conservative on the machines in order to try to perform the barbell movements in as few sets as possible. The Hang Power Cleans should ideally be in 1-2 sets each round. The Hang Power Snatches will likely be in 2-3 sets per round. The 250-m Row should take around 1 minute to complete.


SIMPLYFIT (6am & 6pm)

AMRAP 25:

Snow Chipper:

- 100 Dubs / 200 Singles
- 90 Air squats
- 800m Run
- 70 Sit ups
- 60 KB swings
- 50 Walking lunges
- 400m run
- 30 Push ups
- 20 Pull ups (ring rows)
- 10 Burpees

CAP: 25 Mins