Blog Search

Tuesday

By: 0

Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 Singles

:30 Single Leg Singles, L

:30 Single Leg Singles, R

:30 Backwards Singles*

:30 DU/DU attempts

*Rope rotates in opposite direction

Then, 4-Min. AMRAP w/ empty bar:

5/5 Single Leg RDL

5 Strict Press

5 Push Press

5 Push Jerk

10 FR Lunges

Strength

Metcon (Weight)

5 Sets:

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1:

7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2:

5 Burpees + Double Unders Task Priority*
*Beginner- 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

Scales:

Push Press/Jerk:

DB Push or Floor Press

Burpees:

Up-Downs or Slam Balls

DU:

Plate Hops