- STRENGTH:
Press
4-4-4-4-4-4 @ 80% of 1RM
6 @ 70% of 1RM
- METCON:
For Time:
21 Handstand push ups
21 Single Arm OH KB Lunge
90 Double unders
15 Handstand push ups
15 Single Arm OH KB Lunge
60 Double unders
9 Handstand push ups
9 Single Arm OH DB Lunge
30 Double unders
- CFP LITE:
For Time:
21 Push ups
21 OH plate lunge 10/5kg
180 Single skips
15 Push ups
15 OH plate lunge 10/5kg
120 Single skips
9 Push ups
9 OH plate lunge 10/5kg
90 DU
- CFP PERFORMANCE:
âAdderallâ
0-10: 1Mile Run, Max clean and Jerk (60/40)
10-13: Rest
13-20: 800m Run, Max Power snatch(50/35)
20-23: Rest
23-27: 400m Run, Max Thruster (45/30)
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CrossFit Pretoria
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CrossFit Pretoria2017-07-28 07:00:322017-07-28 07:00:32WOD - Friday 28 July 2017