[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Conditioning
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
“Six Flags”
Complete every 3:00 x 6 Rounds of the following:
15/12 Calorie Assault Bike
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight
1:30 minute stagger with bigger classes
[/rs-box_content]
[rs-space space=”30″/]
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2020/03/Photo-Jan-21-5-38-47-PM.jpg” link=”” alt=”” width=”400″ height=”” class=”” type=”img-rounded” border=”img-polaroid” new_win=”no” margin=”” pos=”center” wrap=”no”/]
More biking, yippie!!
Interval Work, You Guys Are Getting Good At This Stuff!
In today’s interval workout you will have a max time of 2:30 to complete 15/12 calories on the bike, 30 double unders, and 3 power snatches. The bike should take 1:00 or less to complete, the double under number is meant to be small and take no longer than :30 and ideally done unbroken, and the power snatches can either be touch and go or fast singles. You will be increasing weight each round with the power snatches so a good starting point would be 55-60% of your 1 rep max. Change whatever you need to in order to complete the work in under 2:30 so you have time to recover and change your weights. If you need help on what to do, ask your coach! Have fun and lets lift some weight!!
Leave a Reply
