CrossFit | 07.11.2020
Warm-up
Warm-up
400 Meter Run
Dynamic Stretches
Metcon
Metcon (Time)
A) RX
Complete the following for time
800 Meter Run
3 rounds
20 DB Single Arm Hang Squat Clean and Jerk 50/35
20 Push Ups
800 Meter Run
2 rounds
20 DB Single Arm Hang Squat Clean and Jerk 50/35
20 Push Ups
800 Meter Run
1 round
20 DB Single Arm Hang Squat Clean and Jerk 50/35
20 Push Ups
Complete the following for time
800 Meter Run
3 rounds
20 DB Single Arm Hang Squat Clean and Jerk 50/35
20 Push Ups
800 Meter Run
2 rounds
20 DB Single Arm Hang Squat Clean and Jerk 50/35
20 Push Ups
800 Meter Run
1 round
20 DB Single Arm Hang Squat Clean and Jerk 50/35
20 Push Ups
B) Minimal Equipment
Complete the following for time
800 Meter Run
3 rounds
20 KB Single Arm Hang Squat Clean and Jerk
20 Push Ups
800 Meter Run
2 rounds
20 KB Single Arm Hang Squat Clean and Jerk
20 Push Ups
800 Meter Run
1 round
20 KB Single Arm Hang Squat Clean and Jerk 5
20 Push Ups
C) Bodyweight
Complete the following for time
800 Meter Run
3 rounds
20 Burpees
20 Push Ups
800 Meter Run
2 rounds
20 Burpees
20 Push Ups
800 Meter Run
1 round
20 Burpees
20 Push Ups
You will only run 3 time for a total of 1 mile and 1/2. The time frame for each run should be 3-5 minutes. Choose a weight for the DB that you are able to move consistently throughout each set. u We suggest doing 5 rep with the right arm then switch and fo 5 reps with the left arm. If you do not have a DB use a KB or do burpees if you do not have equipment. Reduce the push ups reps or modify to knee push ups.
