Tuesday 28th May

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. 2 rounds

30sec Handstand hold

15sec rest

30sec Bottom of push up hold

15sec rest

30sec Bottom of PVC OHS squat hold facing wall

15sec rest

B. 12 PVC Passthroughs – normal width grip

8 PVC Passthroughs – narrower grip

4 PVC Passthroughs – narrowest grip possible

8 PVC Passthroughs – reverse grip

12 PVC OH Cossack

8 PVC OHS

4 PVC Snatch drops

C. 3 reps of each with an empty barbell;

Tap-tap Shrug

Tap-tap High pull

Tap-tap Muscle snatch

Tap-tap Power snatch

Snatch pull

Gymnastics

B: Strict Handstand Push ups (1 x max )

Max set

Weightlifting

A: Snatch (EMOM 8 minutes, 1 rep starting @ 70%*)

*Can increase weight each minute if desired.

Metcon

C: Metcon (Time)

21, 15, 9

Clean & jerk (60kg/40kg/40kg/30kg)

Burpee box jump (24″/20″)
PROGRESSION

C&J >> reduce load

BBJ >> reduce height

Leave a reply

Your email address will not be published. Required fields are marked *