Wednesday 14/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Wednesday
14/02/2024
Every minute for 6 minutes (6 rounds):
- 1 Power Clean and Jerk @ 75-85%.
3 sets of AMRAP in 3 minutes: (Rest 3min)
- Passive bar hang for 15 seconds.
- 6 Deadlifts @ 52/34 kg (115/75 lbs converted).
- 3 Dual DB Power Snatches @ 22,5/15kg kg.
Every minute for 6 minutes (3 rounds):
M1 - Max Dumbbell Overhead Carry for 30 seconds.
M2 - Max Seated Barbell Strict Presses for 30 seconds @ 20/16 kg (45/35 lbs converted).
EXTRA CREDIT - Every minute for 6 minutes (3 rounds):
M1 - Max Side Plank Clamshell + hip extensions for 20 seconds.
Video
M2 - 8-12 Barbell Calf Raises.
Competition
Wednesday
14/02/2024
CrossFit Games Open 15.1:
AMRAP in 9 minutes:
- 15 Toes to Bars.
- 10 Deadlifts @ 52/34 kg.
- 5 Snatches @ 52/34 kg.
CrossFit Games Open 15.1A:
- Within 6 minutes, 1 Clean and Jerk @ 100%.
Every minute for 6 minutes (3 rounds):
M1 - Max Dumbbell Overhead Carry for 30 seconds.
M2 - Max Strict Deficit Handstand Push-Ups for 30 seconds. *Switch to keeping when needed.
Every minute for 6 minutes (3 rounds):
M1 - Max Side Plank Clamshell + hip extensions for 20 seconds.
Video
M2 - 8-12 Barbell Calf Raises.
Extra Credit:
5 Sets:
60 Sec Shuttle Runs (working on perfect turns and footwork)
rest 60 seconds
3min rest
4 Sets:
60 Sec Shuttle Runs
rest 45 seconds
3min rest
3 Sets:
60 Sec Shuttle Runs
rest 30 seconds
