2nd Feb

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 9 (No Measure)

3 rounds:

10 medicine ball cleans

10 Russian KB swings

10 box step ups

Strength

4 rounds. Single arm with dumbbell, circuit style;

10 x SP

10 x cleans

10 x BOR on bench

10 x snatches

Rest 90 secs between rounds

Metcon

Metcon (No Measure)

10 min EMOM;

1. 10 x single arm snatch (R) + 10 x box jumps

2. 10 x single arm snatch (L) + 10 x box jumps

3. 20 alternating arm swings

4. 10 x single arm SP (R) + 10 x burpees

5. 10 x single arm SP (L) + 10 x burpees