week 11 day 4

Posted: November 15, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

warm -up:

3 rounds of:

100 m run

5 Power snatches

5 power cleans

5 Push presses

(Empty bar)

Power Snatch (65% x 4, 75% x 3, 80% x 2, 85% x 1, 2 x 1 @ 90%)

Power clean + jerk (75% x 2 + 2, 80% x 2 + 1 , 85%x 1+1, 90%x 1+1)

Power clean + jerk

Tabata L-sits (8 x :20/:10)

8 sets of

:20 work

:10 rest

total of 4 minutes

Metcon (Calories)

4 Minutes

Row max calories

rest 2 minutes

4 Minutes

Row max calories

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