29/01/16

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 13 (No Measure)

3 rounds, 20 seconds on each:

Pushups

Kipping swing / Active hang

Single-leg deadlift

Lunges

Squats

QUALITY NOT SPEED!

Weightlifting

Power Clean (3-3-3-3-3)

Touch and go

Metcon

Metcon (Time)

3 rounds for time:

10 power cleans 40/30kg

10 box jumps

10 burpees

Monthly challenge

Metcon (AMRAP – Rounds and Reps)

“Death by farmer’s carry”:

Farmer’s carry 2 x 32/24kg kettlebells 10m every minute on the minute, adding 10m every minute until failure