01 November 2022

Strength and Conditioning

Strength/Skill

Crossfit open

1,2,,3,4,5,6,..10..9,8,7..2,1 DL
1,2,,3,4,5,6,..10..9,8,7..2,1 BOB

Workout

Core

Vo2

Workout

db complex amrap (35min)

10 strict press
10 hanging overhead swing
10 renagade row
10 squats
10 thrusters
10 db half burpee snatch
10 db mountain climbers
10 db vups

Metcon

Workout

Partners workout – Time cap 30

Block A:
25 wall balls
25 db hang clean

Block B:
50 KB swing
500m row

Block C:
50 front squats with bb
50 thrusters with bb

Remaining 10

10 DB clean
10 Bb squat clean
10 Bb thruster