Paramus 3/20/17

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes, barbell complex:
1 Power clean + 1 Hang power clean + 1 Hang squat clean
*Increase weight each set maintaining good mechanics

Workout of the Day
As many reps as possible in 11 minutes:
10 Dumbbell thrusters 45#/25#
20 Double unders/40 singles
15 Dumbbell thrusters
30 Double unders/60 singles
20 Dumbbell thrusters
40 Double unders/80 singles
25 Dumbbell thrusters
50 Double Unders/100 singles
*Max muscle-ups or strict chin-ups in time remaining.

Rx+: 50#/35# Dumbbells

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 8 minutes:
10 Ball slams
10m Walking lunge with ball
10 Box step ups with ball
10m Walking lunge with ball

2 minute rest

As many calories as possible in 3 minutes:
Row/Bike (coach command, pace/sprint)

2 minute rest

As many rounds as possible in 8 minutes:
10 Dumbbell thrusters
10m Walking lunge with dumbbells
10 Dumbbell burpees
10m Walking lunge with dumbbells

2 minute rest

As many calories as possible in 3 minutes:
Row/Bike (coach command, pace/sprint)

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