/var/www/html/wp-content/themes/Divi/single.php 01052020 | Good For You CrossFit

WORKOUT   1/6/2019

STRENGTH

Random Strength Cycle Week #2

  • 1 Power Clean + 2 Hang Power Clean every 90 seconds for 8 sets

*Increase weight after 4 sets

CONDITIONING

Complete as many rounds as possible in 6 minutes of:

  • 100m Run
  • 16 Ball Slams (pick weight)
  • 8 Burpee Box Jump Overs (M:24″/W:20″)

Rest 3 minutes, then….

REPEAT

*Restart AMRAP on second set. Box facing on BBJO

CARDIO CROSSFIT

1- Every 6 minutes for 24 minutes:

  • 400m/350m Row
  • 30 Air Squats
  • 200m Run

*Each round as fast as possible. Target time is 3:30.

2- On the Minute for 9 minutes:

  1. 10 Dumbbell Strict Press + :10 Overhead Hold
  2. :40 Plank Hold On Elbows
  3. 12 Dumbbell Bent Over Rows