23rd Jan

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 12 (No Measure)

3 rounds:

10 jumping jacks

10m bear crawl

10m inch worm

Weightlifting

Deadlift (8 – 5 – 3 – 1 – 1 – 1 – 1)

8 @ 30-50%

5 @ 60%

3 @ 70%

1 @ 80%

1 @ 90%

1 @ 100%

1 @ 1RM+

Metcon

Metcon (No Measure)

16 min EMOM, 4 rounds of;

6 wall balls + 12 pushups

12 plate ground to OH @ 20kg/15kg

6 med ball cleans + 6 burpees

12 OH lunges @ 20kgkg/15kg