Paramus 7/27/17

GUERRILLA CROSSFIT

Strength Training
Back Squat
2×5, 1×5+

Workout of the Day
1 minute to complete:
1 Clean and jerk 135#/95#
*Max Double unders/singles in time remaining

Rest 1 minute

1 minute to complete:
2 Clean and jerks
*Max Double unders/singles in time remaining

Rest 1 minute

1 minute to complete:
3 Clean and jerks
*Max Double unders/singles in time remaining

Rest 1 minute

and so on adding one rep until the 19:00 mark which is:
1 minute to complete:
10 Clean and jerks
*Max Double unders/singles in time remaining

Score Double Unders/Singles ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 7 minutes:
10 Calorie row/bike
20 Alternating lunges

2 Minute rest

As many rounds as possible in 7 minutes:
10 Dumbbell push press
20 Mountain climbers

2 Minute rest

As many rounds as possible in 7 minutes:
10 Burpees
20 Air squats

Leave a Reply

Select Your Gym