Wednesday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

ON 8:00 RUNNING CLOCK…

100m Run

30 Jumping Air Squats

100m Run

30 Glute Bridge-Ups

100m Run

5 DBL DB DL

50 Single or Double Unders

100m Run

5 DBL DB DL

10 DBL DB Swing

50 Single or Double Unders

Strength

Power Clean (5-3-1-5-3-1)

Every 90 secs for 9 mins

*start light- mod weight and build to mod-heavy power clean

Workout

Metcon (Time)

WORKOUT

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

15 DB Hang Power Clean (50/35)|(35/20)

50 Double Unders

Immediately Into…

400m Run

(Score is Time)

KG DB: (22.5/15)|(15/9)

Written by adminxd on December 30, 2020. Posted in Uncategorized

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