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Thursday 03.13.14

IMG_2840

Tony P. driving home a 115lb push press. Solid.


101 & 201

5 min AMRAP:
10 ring rows
8 plate burpees (DEMO)

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2 min rest

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In 5 minutes:
30 second row @ 85%
30 second row @ 50%

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2 min rest

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5 min AMRAP:
10 jumping prisoner squats (DEMO)
10 abmat sit-ups

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2 min rest

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In 5 minutes:
30 second AD @ 85%
30 second AD @ 50%

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2 min rest

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5 min AMRAP:
10 Russian KB swings, not heavier than 32/24kg
20 double unders

Notes: On the plate burpees you do not need to clap overhead but you do need to be fully extended while standing on the plate (just like the standard for a box jump). Also, make sure that your jumping prisoner squats don't get sloppy, i.e., keep your heels down during the squat, fully extend the hips/knees during the jump, and just make it look good. There's no height requirement other than to get your feet off the ground.

This workout should serve one of two purposes: a moderate effort, flush out/recovery workout or a high effort, very aerobically demanding effort. If you're feeling the effects of the previous three workouts and want to be primed for Saturday, go with the former. If you feel good and are less concerned with how you're feeling going into Saturday, go with the latter.

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