CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
Goal for today is to match reps for every set of that movement…
3 key things to keep in mind…
– Control
– Quality
– Pace
TOTAL TIME…
40min for Tabata
Warm-up
3min…
KB Plank Race
Skill Work
5min Technique…
J-Hook
Spanish Wrap
6mins
In Pairs…Tabata
6 Rounds Each
1-2 Rope Climbs
3-6 Rope Stands
8-10 Ring Rows
Workout
3min Movement Prep…
In Pairs – 6 Rounds the alt
-BB Power Snatch 20/15-15/10
-T2R /HAH
-BB Upright Row 20/15-15/10
-HS Hold / Wall Hold
-BB Rows 20/15-15/10
-Burpees
-HSPU / DB Press 15/10-12.5/7.5
-Chin Ups / Ring Rows
________________________
Metcon (No Measure)
24min Death By TABATA…
8 Rounds – 6 SETS – 10-15 reps
:20 WORK / :10 REST
TABATA 1…
-BB Power Snatch 20/15-15/10
-T2R /HAH
TABATA 2…
-BB Upright Row 20/15-15/10
-HS Hold / Wall Hold
TABATA 3…
-BB Rows 20/15-15/10
-Burpees
TABATA 6…
-HSPU / DB Press 15/10-12.5/7.5
-Chin Ups / Ring Rows