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TOA CrossFit – CrossFit

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Weightlifting

Push Jerk (3-3-2-2-1-1-1-1)

Every 90 sec, for 12 minutes (8 sets):

RX:

*Must be confident with jerk Technique

Push/Power Jerk

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95%

Weightlifting

Landmine Press (10-10-10)

8-10 reps – Half Kneeling @20X1

L-Sit taps (40sec-40sec-40sec)

10each leg x 2 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

RX:

40 Double-Unders

20 Alternating Dumbbell Snatches (22.5/15kg)

10 Strict Handstand Push-Ups

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

SCALED

18 Weighted Box Step-Ups (20″/18″)

12 Alternating Dumbbell Snatches

6 Strict Handstand Push-Ups or L Seated DB Press

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