SATURDAY CLASS FOLLOWED BY TEAM WORKOUTS AT 9

WORKOUT OF THE DAY

STRENGTH

5 sets of:

3 Strict Press @ 70% of your 1RM from the rack

5 sets of:

3 Push Jerks

* building weight

CONDITIONING

5 rounds for time of:

15 cal Row or Bike

5 Burpees

10 Russian Kettlebell Swings 24/16kg

* Rest between sets for as long as it took you to complete the set

 

9AM WORKSHOP – TEAM WORKOUTS

A. In teams of 3, perform a 10 min AMRAP of:

5 Burpee Box Jumps

10 Push-ups

15 Squat Jumps

* alternate full rounds

B. In teams of 3, complete:

200m Run with 1 x 12kg Slamball (the whole team runs)

60 Slamballs

60 Anchored Straight Leg Raises

60 Squats (holding the Slamball)

60 Russian Twists (holding the Slamball)

60 Thrusters (holding the Slamball)

200m Run with the Slamball

C. If there is a time, a Coach-led Ab smash

 

 

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About AB

Crossfit Coach

Posted on August 17, 2019, in WOD and tagged , , , , , , , , , , , , , , , , . Bookmark the permalink. Comments Off on SATURDAY CLASS FOLLOWED BY TEAM WORKOUTS AT 9.

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