Friday 1.4

FRIDAY

CrossFit

Strength : Snatch
Find a 1 rep max Snatch (any) in at least 7 sets in 15 minutes

WOD: “Tabata Something Else”
With a Running Clock in 16 minutes

  • Tabata Pull-Ups
  • Tabata Push-Ups
  • Tabata Sit-Ups
  • Tabata Air Squats

Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the last 8 intervals are squats. There is no additional rest between movements. Score is the total reps performed in all of the intervals.

 

Sweat

Core: 8-7-6
KB Swing 53/35
KB SDLHP
KB Goblet Squat
then 6-5-4
V-Ups
Hollow Rocks
Bicycle Situps
then 4-3-2
Burpees
Jumping Squats
Walking Lunges

Conditioning : “Tabata Something Else
With a Running Clock in 16 minutes

  • Tabata Jumping Pull-Ups
  • Tabata Push-Ups
  • Tabata Sit-Ups
  • Tabata Air Squats

Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the last 8 intervals are squats. There is no additional rest between movements.

 

The Program

1. Strength and WOD

2. Strength Work
EMOM 8m: 3 Power Clean
right into EMOM 5m : 2 Front Squat
rest 2 minutes
EMOM 6m : 3 Push Press
right into EMOM 6m : 1 Heavy Split Jerk
rest 2 minutes
AMRAP 5m
Burpees Box Step Over w/DB 55/35 @ chest

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