Thursday 260320

CrossFit Carina, CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Active Samson

Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)

40 Seconds

Moderate Bike

Active Spidermans

Single Kettlebell Farmers Carry (20 Seconds Each Side)

30 Seconds

Faster Bike

Inchworm to Push-up

Single Kettlebell Deadlift (Between Legs)

Class

Metcon (Time)

5 Rounds:

10 Kettlebell Swings 32/24kg

100m Single Arm Farmers Carry 32/24kg

20/15 Calorie Assault Bike

Carina – Sub Farmers Carry for Turkish Get up, 3 reps per side

Home Gym Option

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Push ups

21 Dumbbell Swings

Home Gym Option ( No Equipment )

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hand-Release Push ups

18 Bent over Backpack Rows

21 Glute Bridges

Weightlifting

WL: Snatch from blocks (just above knee) (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Snatch Pull (3-3-3)

Heavy 3, 3 @ 95%, 3 @ 90%

WL: Snatch Deadlift (2-2-2)

Heavy 2, 2 @ 95%, 2 @ 90%

WL: Snatch Block Pull ( Knee ) (4-4-4)

Heavy 4, 4 @ 95%, 4 @ 90%

Video Brief

Warm-up (No Measure)

https://youtu.be/ctBCnLQ_8Pc

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