Monday, April 17, 2017

16
Apr

Monday, April 17, 2017

CROSSFIT

Skill –

Max Height Box Jump

Strength –

Back Squat

5 @ 60%

5 @ 65%

5 @ 70%

WOD –

0 – 3 Min

400 M Run w/ Plate

12 Min AMRAP

4 – 8 – 12 – 16 – 20 – 24 – 28 – 32 ………

Dumbell/Kettlebell Snatches (alternating arms)

Jumping Lunges

Mountain Climbers (per side)

L3 – DB/KB (50/35); Jumping Lunges; Mountain Climbers

L2 – DB/KB (35/20); Lunges; Mountain Climbers

L1 – DB/KB (20/10); Air Squats; Sit Ups

 

METABOLIC

5-10-15-20-15-10-5

KBS

Goblet Squat

Push Up

KB Deadlift

V-Ups (scale to sit-ups)

-then-

1k row buyout/800 M Run