Monday, April 16, 2018

15
Apr

Monday, April 16, 2018

CROSSFIT

Stretch 

Front Squat Mobilization

-BAR SMACH (watch video)
-Hip
-Ankle

Strength

Front Squat – Week 3 of 9

Part A: (15-min running clock)

HEAVY Pause Front Squat  (7 sec in bottom/15 in FR Postion)

Part B: (15-min Running clock)

Apply 85% of your “Heavy” for (3-3-3) Same Pauses as above

-For the 3×3, 1 full set of the 3 is 1:06.
-This should be heavier than the past few weeks
-keep track of your number

WOD

8 Min Time

800 M Run – Buy In

Asceding Ladder: Burpee (+) T2B
Ex.) 1-1, 2-2, 3-3, etc.

L1: 800m Run, T2B (Increments of 2)
L2: 800m Run, T2B
L3: 600m Run, K2E
L4: 400m Run, Ab-Mat Situps

 

BOOTCAMP 

Skill

Turkish Getup Practice (Kettlebell or Dumbbell)

WOD

8 Rounds –

8 Push Ups
8 Sit Ups
8 KB Swings
8 Air Squats

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