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1-5-16 CrossFit Fitness and Performance Training

4
Jan

1-5-16 CrossFit Fitness and Performance Training

1-5-16 CrossFit Fitness and Performance Training

Fitness

Performance

Every 2 Minutes for 16 Minutes Clean & Jerk  60%/2, 65%/2, 70%/2, 75%/2, 80%/2×3
5 Romanian Deadlifts  
6-8 Deficit Push Ups Clean Pull 100%/3×3
10-12 Ring Rows  
  For Time:
AMRAP in 10 Minutes of: 3 Rounds of:
5 Box Jumps 60 Double Unders
10 Sit Ups 16 Power Cleans 52/34kg
15 Air Squats Rest 3 Minutes
  2 Rounds of:
  40 Calorie Row
  14 Shoulder to Overhead
  Rest 3 Minutes
  1 Round of:
  20 Burpees Over the Bar
  12 Thrusters
   
   
  Extra Cardio:
  These extra Cardio Sessions are for people who plan on doing the Open and have the time to
  get the extra work in.
  Run 2 Miles