Thursday, November 7th

November 7, 2019

Velocity

RUN 200M

 

80 plate floor press

60 ball slams

40 weighted step ups

20 alt 1-leg v ups

10 pull ups

RUN 400M

10 pull ups

20 alt 1-leg v ups

40 weighted step ups

60 ball slams

80 plate floor press

 

RUN 200M

 

REST 1 MIN

 

Tabata: static hang

 

 

CrossFit

A. Barbell/Accessory

3 Hang Squat Snatches + 3 OHS x 6 sets(increasing when doable)

 

B. Conditioning

FOR TIME

60 BS(95/65)

*E10 reps: 10 burpees over the bar

60 bent over row(95/65)

*E10 reps : 30 mtn climbers

 

C. Cash Out:

Tabata barbell curls (45/35)

 

 

 

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