Pre Open Block 2 Jan-Feb 2019

Week 4 -Thursday

CrossFit Conditioning - Thursday, February 07, 2019

 

WOD:- Thursday - Competition
A) Every 4 Min for 5 Rounds
. 16xToes to Bar
. 16m DB Walking Lunge 22.5/15
. 16ft HS Walk
B) Tabata On Each-12min continuos
. Assault Bike
. Row
. Back Extensions
.....

 

WOD:- Performance
A) Every 4 Min for 5 Rounds
. 8xT2B
. 16m DB Walking Lunge 15/12.5
. 16m Assisted HS Walk
B) Tabata On Each-12min continuos
. Assualt Bike
. Row
. Back Extensions
.....

 

WOD:- Base & Teens
A) Every 4 Min for 5 Rounds
. 8xV-Snaps
. 16m DB Walking Lunge 12.5/8
. 16m Wheel Barrow Walk
B) Tabata On Each-12min continuos
. Assualt Bike
. Row
. Back Extensions

:::::

Weightlifting WOD

A)
5 x 5 BTN SOTS Press (90sec Rec)
B)
5 x 3 Snatch Balances (90sec Rec)
C)
"Snatch DT" 5 Rounds For Time:
.
12 Snatch Grip Deadlifts 50/35
.
9 Hang Power Snatches
.
6 Overhead Squats

 


 


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