9/29/20 Training

CrossFit Newtown – CrossFit

6:30AM
Meeting ID: 6883223422
https://us04web.zoom.us/j/6883223422

5:30
Meeting ID: 6883223422
https://us04web.zoom.us/j/6883223422

Warm-up

Every 2:00 for 6:00

Run 100 M

12 Empty bar Thrusters

Plank hold in remaining time

Squat Clean (2-2-2-2)

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

1200 M Run

Max Squat Cleans with 80% of heaviest double

CFV

WARM UP

Every 2 Minutes for 6 Minutes

Run 100m

12 Goblet Thrusters

Plank hold in remaining

STRENGTH

DB/KB Complex

3×4 Per Side

3 Swings, 3 Hang Cleans and 3 Front Rack Reverse Lunges

METCON

10 Minute AMRAP

1200m Run

Max reps of KB or DB Squat Clean in remaining time

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