Thursday 26/05/16

CrossFit Kwetu – CrossFit

Warm-up

3 x

10 Pancake Sit Ups

5 Inch Worms

10 Squats

Technique

Split Jerk

Forward Roll

Good Morning

Not Push Press (see WOD)

Technique

Split Group in 2 if needed.

Group 1 on Split Jerks

Group 2 on EMOM

Then swap

10 Min Alt EMOM

1) 3-5 Sit Ups to Standing or

2) 1-2 Forward Rolls or Log Rolls

Split Jerk (12 Mins)

12 Mins to build to a heavy 1 Rep Split Jerk

Metcon (AMRAP – Reps)

Complete 3 Rounds of 1 Min on each exercise (No rest between rounds or exercises):

Competition –

Push press (50/30)

T2B

Wall balls

Good Mornings (50/30)

Ring Dips

Fitness –

Push press (35/22)

K2E

Wall balls (Mod)

Good Mornings (35/22)

Static Dips (Feet up)

Health –

– SIMPLIFIED MOVEMENTS

– 2 ROUNDS IF NEEDED TO ALLOW MORE COACHING TIME

Push press (22/17) or Plate Press

K2W (Knee Raises)

Wall Balls or Squats

Good Mornings (22/17) or Walk Outs

Static Dips (Feet down)

Mobility

15 Wall Squats

15m Walking Squat – Keep heels down!

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