“BARBARA”

It was “Ladies Night” at GEO yesterday for the 9:30am session. The girls killed it!

WORKOUT OF THE DAY

STRENGTH

6 sets of:

2 Back Squats @70%, paused for 3 secs at the bottom

CONDITIONING

“Barbara” (modified).  There is usually a 3 minute rest after each round.  That dedicated rest has been removed so choose your time to rest when you need it.

5 rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

 

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JUST STAND THERE AND HOLD

WORKOUT OF THE DAY

STRENGTH

Power snatch + Hang snatch

5×3+1

CONDITIONING

2 rounds for time:

40 Wallballs

200m Run

1 minute Overhead Dumbbell hold

Stability

CrossFit Geo – XFIT

Weightlifting

Power Snatch + Hang Snatch (5×3+1)

Metcon

Metcon (Time)

2 rounds for time:

40 Wallballs

200m Run

1 minute Overhead Dumbell hold (each arm) 25/15kg

DIANE-ESQUE

WORKOUT OF THE DAY

STRENGTH

5 sets of:

5 Deadlifts

***build weight over sets, TnG

CONDITIONING

Gymnastics application, every 2:30 minutes for 15 minutes

10 Pull-ups

10 Deadlifts 80/60kg

5 HSPU

RACK IT AND LIFT IT!

WORKOUT OF THE DAY

STRENGTH

Thruster from rack

5×3 Build to a heavy set of 3

CONDITIONING

2 x 750m Row

*1:1 rest

ACCESSORY

2 x 20 Kneeling Row

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