/var/www/html/wp-content/themes/Divi/single.php 01102020 | Good For You CrossFit

WORKOUT   1/10/2020

STRENGTH
  • 4×3 Split Jerk (pick weight)
  • 4×2 Split Jerk (add 5#-30#)
CONDITIONING

Complete 3 rounds of:

  • 1 Minute to Run 150m
  • 1 Minute Max Rep Calorie Bike
  • 1 Minute Max Rep Dumbbell Hang Power Clean + Split Jerk (pick weight)
  • 1 Minute Max Rep Box Jump Over (M:24″/W:20″)
  • 1 Minute Rest

*Score is total reps per round. Alternate hands every rep for dumbbell movement

CARDIO CROSSFIT

1- Complete 3 rounds of:

  • 1 Minute to Run 150m
  • 1 Minute Max Rep Calorie Bike
  • 1 Minute Max Rep Alternating One Arm Dumbbell Snatches
  • 1 Minute Max Rep Box Jump Over
  • 2 Minute Rest
2- Complete as many rounds as possible in 4 minutes of:
  • 3 American Kettlebell Swings + 3 Air Squats
  • 6 American Kettlebell Swings + 6 Air Squats
  • 9 American Kettlebell Swings + 9 Air Squats
  • 12 American Kettlebell Swings + 12 Air Squats
  • Keep adding 3 reps until time expires

Rest 3 minutes, then….

REPEAT FROM THE BEGINNING