Workouts for the week
Sunday 24th
AMRAP 15
10 OHS 45/25kg
10 C2B
12 OHS
12 C2B
14 OHS
14 C2B
16 OHS
16 C2B
ADD 2 REPS TO EACH EXERCISE EACH ROUND
Monday 25th
Muscle up skill/strength practice
With a running clock.
0-10
Row 2000m
10-17
AMRAP Burpees.over rower
17-22
Row 1000m
Tuesday 26th
HSPU skill/strength practice
EMOM 18
- 10-15 box jumps
- 12 push press 60/40
- 9-12 TTB
Wednesday 27th
Back squat 10-10-10-10
add 2-5kg from last week.
AMRAP 1:30
double unders
rest 30
AMRAP 1:30
ab mat Sit ups
rest 30 sec
Repeat x 5
Thursday 28th
Build to 1 rm clean and jerk
EMOM 12
1, 10 deadlift 100/60
2. 7-10 HSPU
Friday 29th
Crossfit black and yellow comp.
come and support Quwwa athletes from 2pm at Crossfit black and yellow inside QGym