Montclair 10/10/17

GUERRILLA CROSSFIT

Strength Training
20minute Hang snatch practice

Fitness Workout of the Day
3 Minute round
3 Power cleans 135#/95#
6 Burpee box jumps 20”

Performance Workout of the Day
3 Minute round
3 Power cleans 135#/95#
4 Burpee box jump overs 20”/24”

Repeat 4x for a total of 5 rounds
1 Minute rest after each round

Post results to Wodify.

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GUERRILLA HIIT

Workout
5 Minutes to complete
10 Push-ups – 1 jump squat
9 Push-ups – 2 jump squats
8 Push-ups – 3 jump squats…
Finishing with
1 Push-up – 10 jump squats

Rest 2 minutes

5 Minutes to complete
10 Jump squats – 1 push-up
9 Jump squats – 2 push-ups
8 Jump squats – 3 push-ups…
Finishing with
1 Jump squat – 10 push-ups

Tabata Circuit
Ring pulls
Ball slams
Overhead lunges

Finisher
5 Minutes
200m partner med-ball run

Teams of 2 complete as many 200m runs as possible in 5 minutes while alternating the ball carrier every 100m.

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