Monday 21st March - Programs
"Competitors"
a) Rest Day
"Crossfit"
a) Every 90 seconds for 10 Rounds
3 x Front Squats
b) Every 90 seconds for 12 Rounds
1 x Full Snatch
1 x Hang Snatch
c) 3 Rounds
10 x Power Snatches (135, 95)
15 x Ring Dips
"Condition X"
a) 12 Min AMRAP
10 x Push Ups
10 x Box Jumps
15 x KB Deadlift
b) 15 Mins Max Burpees
Buy in -
3 Rounds
400 Run
21 x DB Thrusters
c) Every 3 1/2 Mins for 4 Rounds
500 Row
