Tuesday August 16, 2022

Danny, Heather, April

Macrocycle: “Booty and the Spartan Beast” - Week 3 of 13
Mesocycle/Minicycle: Hypertrophy/Week 3 of 3

+Supplemental Work For: CrossFit Competitors

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Section 1: Cardio MetCon

TESTING*
Start on Rower or Air Bike

1)
3 Rounds For Calories
1:30 For Calories
1:15 Slow
0:15 Transition
3:00 Rest

----3-Min Rest----

2)
Repeat on other Machine


*Score is total calories from both machines during the 1:30 intervals.

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Supplemental Work

How and When to Add Bonus Work

CrossFit Competitors

In Addition to Class

8 Sets
3 Hip-hang Snatches (55%+)

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8 Sets
2 High-hang Cleans + 1 Jerk with 5-second Overhead Hold (55%+)

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5 Sets
3 Snatch Pulls (100% 1 RM Snatch)