Tuesday 30th January

CrossFit Fornix – CrossFit

Warm-up

Warm-up (No Measure)

A. trigger hamstrings

B. 3 rounds – barbell

5 good mornings

5 front squats

5 press/push press/push jerk

Metcon

A: Metcon (AMRAP – Reps)

AMRAP 7 MINUTES

10 deadlifts (75kg/50kg)

10 bar facing burpees
PROGRESSIONS

DL >> reduce load

REST EXACTLY 6 MINUTES BEFORE COMPLETING PART B

B: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
LB/KG conversion

75kg/50kg

PROGRESSIONS

Reduce load

Leave a reply

Your email address will not be published.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