Warmup:
Row 500m
Then 3 Rounds
5 Pushups on Medball
3 Strict Pullups-work on stringing them together back to back
3 K2E-Stringing together
3 T2B Stringing together also
10 Burpees
Leg Swings-front and back/ left and right
Arm Circles start small and get bigger/ to the front and to the back
Strength: make sure to warm up with the bar
Clean and Jerk
5-5-5-Max Reps-5-5-5
Workout:
1x400m Sprint
2x200m Sprint
4x100m Sprint
8x50m Sprint
A modification fo CrossFit Mayhem
Sideswipe:
ReplyDeleteHang Power Clean-53-63-78-(93x3)-78-63-53
Shockwave:
Full Clean 138# 1RM
Full Clean: 123# x 10
Swerve:
ReplyDeleteMobility and Static holds
Maritza:
400: 1:25
200: 0:45
200: 0:47
100: 0:24
100: 0:24
100: 0:24
100: 0:23