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29
02
2016

Tues 1/3/16 – CrossFit in Tuggeranong

By Scotty 0

Absolute LAST chance for 16.1 redos

SKILL
Muscle up for smoothness (10mins)
Those who have muscle ups work on stringing them together. Those who do not work the transition.

CONDITIONING 1
5mins Max reps squat clean and jerk (or thruster) 50/75kg
*scale as needed BUT this was Open workout 11.3 in 2011

CONDITIONING 2
This is an 18min workout without any breaks. Each minute is for max reps.
Start at different stations as needed for class size

6min max effort
1min max rowing calories
1min max toes through rings
*repeat for 3 rounds

INTO the below with same structure (6mins)
1min max DU
1min max ground to overhead 35/50kg (cleand and jerk or snatch)

INTO the below with the same structure 6mins
1min max Assult bike cals
1min max wall ball

author: Scotty

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