[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting during the 5:30PM time slot! Group CrossFit classes are at 4:45PM and 630PM[/creativ_alertbox]
Rest 1 Minute then
Tabata Plank Holds
Perform a full round of tabata for each movement. That is 8 intervals of 20 seconds on and 10 seconds rest. Use this time to work on a sustainable set of kipping or butterfly pull-ups as skill practice or perform strict pull-ups with a band if you are still working on strength. Maintain a good hollow position while you hold the plank and fight to keep your midline engaged rather that favor it by letting your hips float up.
3 Rounds For Time
15 Thrusters 95/65lbs
15 Burpee Bar Hops
Workout notes: Make sure to choose a weight that lets you achieve a full depth squat. Even though we’re performing a front squat and a press you still want to maintain the bar on your shoulders with elbows up so that your chest is upright through each rep. The most difficult burpee will include a jump over bar so scale them by stepping over the bar.