Tuesday, February 2nd, 2016

February 2, 2016

 

 

CrossFit:

 

Skill/Strength:

Jerk 3 -3 -3 - 3

 

WOD:

For Time: (Time Cap = 20 min)

15 Shoulder to overhead (135/95)

15 Pull ups

30 Double unders (90 singles)

12 Shoulder to overhead 

12 Pull ups

30 Double unders

9 Shoulder to overhead

9 Pull ups

30 Double unders

6 Shoulder to overhead

6 Pull ups

30 Double unders

3 Shoulder to overhead

3 Pull ups

30 Double unders

 

 

Functional Fusion:

 

"Tabata Style"  :20 sec work/:10 sec rest  (36 minute workout incld. rest)

 

(0:00 - 8:00)

BLOCK 1 = Perform 2 sets, 8 min total

Jump rope +  Alternating lunge

Jump rope + Air squats

Jump rope + Mountain climbers

Jump rope + Burpees

 

(8:00 - 9:00)

Rest 1 min

 

(9:00 - 17:00)

BLOCK 2 = Perform 2 sets, 8 min total

Jump rope + Sit ups

Jump rope + Sit ups

Jump rope + Push ups

Jump rope + Push ups

 

(17:00 - 18:00)

Rest 1 min

 

(18:00 - 36:00)

Repeat Blocks 1 and 2

 

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