Monday, April 1, 2019

31
Mar

Monday, April 1, 2019

CROSSFIT

Skill

Back Squat Mobilization

Strength

Hatch Back Squat Cycle – Week 2

10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%

WOD

10 Min Total Clock

4 Min AMRAP

8 Single Arm Dumbbell Shoulder 2 Overhead (R)
8 Single Arm Dumbbell Shoulder 2 Overhead (L)
100m Run

3 Min – Max Effort

50 Wallballs
Max Effort – Kettlebell Swing

3 Min – Max Effort

Cal Bike or Row

L1: 70/50, 30/20
L2: 50/35, 20/14
L3: 35/20, 14/10
L4: 20/15, 10/6

BOOTCAMP

Strength – Superset

Dumbbell Glute Bridges (1 sec pause @top)
3 x 10
Dumbbell Romanian Deadlift
3 x 10

WOD – 2 Rounds

5 Min AMRAP

10 Medball Cleans
5 Dumbbell Push Press

-1 Min Rest-

5 Min AMRAP

10 Kettlebell Swings
5 Push-Ups

-1 Min Rest-

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