krossfit-atlet-strit-horner

LEVEL 1

1. Barbell Cycling
For Time:
21 Push Presses 50/35
21 Front Squats 50/35
21 Hang Power Cleans 50/35

Rest 2:00

15 Push Presses 60/40
15 Front Squats 60/40
15 Hang Power Cleans60/40

)Rest 2:00

9 Push Presses 70/45
9 Front Squats 70/45
9 Hang Power Cleans 70/45

Rest 2:00

6 Push Presses 80/50
6 Front Squats 80/50
6 Hang Power Cleans 80/50

2. Conditioning


AMRAP 12:
3 Burpee Box Jump Overs (24/20)
3 Calorie Row
6 Burpee Box Jump Overs (24/20)
6 Calorie Row
9 Burpee Box Jump Overs (24/20)
9 Calorie Row

ETC ETC

 

LEVEL 2

1. Barbell Cycling


For Time:
21 Push Presses60/40
21 Front Squats 
21 Hang Power Cleans 

Rest 2:00

15 Push Presses70/45
15 Front Squats 
15 Hang Power Cleans

Rest 2:00

9 Push Presses 80/50
9 Front Squats 
9 Hang Power Cleans

Rest 2:00

6 Push Presses 90/55
6 Front Squats 
6 Hang Power Cleans

2. Conditioning


AMRAP 12:
3 Burpee Box Jump Overs (24/20)
3 Calorie Row
6 Burpee Box Jump Overs (24/20)
6 Calorie Row
9 Burpee Box Jump Overs (24/20)
9 Calorie RowClimb by 3 each round.

3. Ski Erg Conditioning


2 Rounds:
21 Calorie Ski Erg
Rest 1:00
18 Calorie Ski Erg
Rest :45s
15 Calorie Ski Erg
Rest :30s
9 Calorie Ski Erg
Rest 2:00