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Phaturday

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CrossFitGreen – CrossFit

Weightlifting

Power Snatch

power snatches 3 x 65% rest 2 min

power snatches 3 x 70% rest 2 min

power snatches 3 x 75% rest 3 min

Repeat once again adding 5 % to each percentile

% off your 1RM Squat Snatch

Clean

Squat clean 3 x 70 %rest 2 min

Squat clean 3 x 75 %rest 2 min

squat clean 3 x 80 %rest 3 min

Repeat once again adding 5 % to each percentile

% off your 1RM Squat Clean

Sweat – Aerobic Power

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CrossFitGreen – SWEAT

Aerobic power

Metcon (No Measure)

Name: Aerobic power 7

Intervals: 30-65sec efforts 30sec rests

Rotations: After each effort

total time:42mins

Pacing: 65-90%

Myzone: blue-red

Energy system: Oxidative

Double session: is ok todo a double session (person dependant)

CHECK US OUT ON INSTAGRAM

@SWEAT_CROSSFITGREEN

Phatbarbell

By: 0

CrossFitGreen – Weightlifting

Weightlifting

Push Press

Push press x 3 reps x 3 sets 50-55% of 1 RM Jerk

Clean and Jerk

Hang power cleans + push Jerk

2 reps @ 65% every 2.30 min for 6 sets

Metcon (No Measure)

3 sets alternating

16 Kettlebell press bottoms up

30 banded pull aparts

Sweat – Lactic Endurance

By: 0

CrossFitGreen – SWEAT

Lactic Endurance

Metcon (No Measure)

Name: lactic endurance 3

Intervals: efforts- 20secs rests 90-30secs

Rotations: After 5 efforts on same piece

total time:35mins

Pacing: 85-100%

Myzone: yellowRed

Energy system: Glycolitic

Double session: Not advised todo a double session

CHECK US OUT ON INSTAGRAM

@SWEAT_CROSSFITGREEN