Montclair 9/19/17

GUERRILLA CROSSFIT

Strength Training
Snatch Complex 5×2
Power snatch +
Hang snatch +
Overhead squat

Fitness Workout of the Day
As many reps as possible in 16 minutes
40 Lunges
16 Pull-ups
16 Push-ups
8 Power cleans 135#/95#

Performance Workout of the Day
As many reps as possible in 16 minutes
40 Lunges
16 Bar muscle-ups
8 Power cleans 135#/95#

_____________________________

GUERRILLA HIIT

Workout
Round 1
30Sec kettlebell swings
30Sec rest
30Sec blast off push-ups
30Sec rest
30Sec squats
30Sec rest
30Sec piston push/pull
30Sec rest
30Sec Mountain climbers
30Sec rest
30Sec hollow body hold
30Sec rest

Repeat 5x, decreasing rest by 5 seconds each round
(30-25-20-15-10-5)