Monday 18th May 2015

Monday 18th May 2015 Warm up – 8 min for quality: 10 Strict K2E 10 Scapular Pull Ups 10 Dive bombers 10 Barbell muscle snatch 10 OHS

Strength/Skill 5 sets: 3 Pull ups + 3 C2B Pull ups + 3 Bar Muscle-Ups

Note: The goal is unbroken. If you are still working on these skills then complete 9 reps at the most difficult progression e.g. 9 unbroken pull ups

Conditioning – 20:00 AMRAP of:

1 Length HS Walk 10 Right Handed KB Swings 24/16 30 Double Unders 10 Left Handed KB Swings

Note: Scale for the HS walk is a 30 Sec handstand hold.

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Saturday 24th August 2019

Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)

Friday 23rd August 2019

Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24

Thursday 22nd August 2019

Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m

 

33 Hatrick St West, Whanganui, 4500, New Zealand

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