Friday May 4, 2018

3
May

Friday May 4, 2018

CROSSFIT

Stretch –

Front Rack Mobility

-Hips
-Ankles
-Bar Smash
-Lats

Strength

Every 2-mins for 10-mins (5 Rounds)

Station 1: 5 Strict Presses
Station 2: Strict Pull-ups (3 sets underhand, 2 sets Overhand;Alternate)

-Both Stations within the 2-mins
-Strict Press-Increase the weight each round
-Pick a doable/challenging number for the Strict Pull-ups/Ring Row

WOD

18 Min AMRAP

800 M Run
40 Deadlifts
30 Pullups
20 Shoulder 2 Overhead
10 Dips

L1: 155/105, C2B, Strict Dips
L2: 115/85, Kipping Dips
L3: 85/55, Jumping C2B, Box Dips
L4: KB Deadlift, DB S2OH, Jumping Pullups, Box Dips

 

 

 

Leave a Reply