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Tucson CrossFit Class 1/11/15

10
Jan

Tucson CrossFit Class 1/11/15

Tucson CrossFit Class

Fitness Class

Performance Class

Every 3 Minutes for 15 Minutes Every 2 Minutes for 8 Minutes
Bench Press 60%/5, 70%/4, 80%/3, 85%/2, 90%/1 Muscle Snatch 55-60/2×4
16 Elevated Back Lunges Every 2 Minutes for 8 Minutes
Chinese Plank Hold for 40 Seconds Power Snatch  70/ 2×4
  Every 2 Minutes for 10 Minutes
21-15-9 Snatch 65/2, 70/2, 75/2, 80%/2×3
Bent Over Rows 44/30kg  
Thrusters 44/30kg Back Squat 60%/5, 70%/4, 80%/3, 85%/2, 90%/1×2
Burpees over the Bar  
  21-15-9
  Chest to Bar
  Thrusters  52/35kg
  Burpees
   
Extra:  This is ideally done separate from the rest of the training Extra:  This is ideally done separate from the rest of the training
Jog 400 meters Jog 800 meters
Then run 4x 400 meters with 2 minute’s rest in between Then run 4x 800 meters with 2 minute’s rest in between
Then jog 400 meters Then jog 800 meters