KICK OFF THE WEEK WITH A BANG!

WORKOUT OF THE DAY

WARM-UP

20 Hollow Rocks or 30 sec Hold

20 Supermen or 30 sec Arrested Superman Hold

STRENGTH

9 min EMOM

1) 3-5 Strict Chest to Bar Pull-ups/Strict Pull-ups/5 Eccentric Pull-ups/5 Rack Pull-ups

2) 40m Front Rack Walk pair of KB’s 24/16kg

3) 20 sec bottom of Push-up Hold

B. 6 sets of:

1 x 3-position Clean @ 70%

CONDITIONING

12 min EMOM

1) 4 Touch n Go Power Cleans @ 60% + 20 Double Unders

2) 4 Touch n Go Power Cleans @ 60% + 6 Burpees

3) 4 Touch n Go Power Cleans + 10 Russian Kettlebell Swings 32/24kg

About AB

Crossfit Coach

Posted on September 2, 2019, in WOD and tagged , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Comments Off on KICK OFF THE WEEK WITH A BANG!.

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