Cathey taking advantage of a long full stroke on the ERG. Making sure that you are using your legs in rowing is a must just like in weightlifting. Why limit those beautiful thighs, hamstrings, and glutes from doing the work they were meant to do?
CrossFit:
With a running clock...
A.
3 Rounds of
10 Hang Power Snatches 65/95#
50 DU's
10 T2B
Rest exactly 3 minutes
B.
Row 500m
45 Thrusters @ 65/95#
Rest exactly 3 minutes
C.
21-15-9
C2B Pull Ups
Hang cleans 65/95#
Lateral Bar Jump Burpees
Post total time when finished part C.
Fitness:
With a running clock...
A.
3 Rounds of
12 KB Snatches (6&6) 30/50#
30 DU's or 60 single skips
10 T2B or variation
Rest exactly 3 minutes
B.
Row 500m
45 Wall Balls 16/25#
Rest exactly 3 minutes
C.
21-15-9
Pull Ups/Ring Rows
Double Bell Cleans 30/50#
Lateral Bell Jump Burpees
Post total time when finished part C.
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