20100116 – 07h00 – Crossfit(Adham) v2
JM & WarmUp (160club)
A modified version of the Adham-CrossFit sets we did recently. We wanna split it into L/R and lengthen it a bit, so instead of 21,9,15,15,9,21…
Burpees/Swings
21 Burpees, 15 SwL, 9 SwR
21 SwL, 15 SwR, 9 Burpees
21 SwR, 15 Burpees, 9 SwL
A nice long set of Kettlebox using 2min rounds and ending with a 2min bridge (total 18mins)
Box(2), SwL(1), SwR(1), Skip(2), CL(1), CR(1), Box(2), PpL(1), PpR(1), Skip(2), SnL(1), SnR(1), BrS(2)
Spetsnaz Rolls/Thrusters(Squat press – SqP)
21 Spetsnaz, 15 SqPL, 9 SqPR
21 SqPL, 15 SqPR, 9 Spetsnaz
21 SqPR, 15 Spetsnaz, 9 SqPL
Slingshot/Snatches
21 Slingshot, 15 SnL, 9 SnR
21 SnL, 15 SnR, 9 Slingshot
21 SnR, 15 Slingshot, 9 SnL
Boxing mix again. 3mins on each of Box,Skip,Kettlebells(freestyle),Bridge (total 12mins)
HRmax=173, 1121 kcal