"Competitiors"
a) 3 x 1 k row @ 4 min rest
- record worst time
b) 3 x 8/10 strict press behind neck
c) 4 Rounds
10 x Alternate Overhead Lunges (165,115)
50 x Double unders
7 min rest
40,20,10
Meter h/walk
Alternate Pistols
d) Every 2 min for 10 Rounds
2 x Front Squats + 1 Split Jerk
"CrossFit"
A) Every 90 seconds for 10 Rounds
3 x power snatches
B) EMOM for 15 Mins
1 x Hang Clean
1 x Front Squat
1 x Split Jerk
C) EMOM for 10 MIns
3 x Back Squats
"Condition X"
a) 21 Min AMRAP
500m Row
21 x Push Ups
12 x Strict Pull Ups
b) 50 to 10 x Walking Lunges
20 x Strict Knee Raises Between Sets
Hey guys, note there will be no Thursday night lifting class with Zac this week as he is away in Tassie!
Thanks.
Function Fitness 101 for Zac!
