MONDAY WORKOUT OF THE DAY

CrossFit Auckland HIIT

PERFORMANCE

Work to a max single for the day in 20min

  • Hang Squat Snatch  Hang Power Snatch

Then

  • Drop Snatch 65-70% of SN 1RM x5sx3r, r90sec

Focus on “Fast Hands, Fast Feet”

OR / FITNESS

Work to a max single for the day in 20min

  • Hang Squat Clean Hang  Power Clean * Front Squat [non dynamic]

Then

  • Back Squat 80-86% x5sx3r, r90sec

At a weight that can be moved fast

THEN

TABATA 4MIN

Tabata intervals 20 seconds of work followed by 10 seconds of rest (20:10)

  • Russian KB Swing 24/16KG  20/12KG  x8 cycles

QuickFit : 30min Express Workout

AMRAP 15MIN

  • 20 Double Unders  Single Unders
  • 10 Lateral Bar Burpees
  • 5 Thrusters 85/52.5KG 65/35KG  50/25KG

 

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