Monday, April 2, 2018

CROSSFIT

Skill –

Technique: (warm-up shoulders)

-Push Jerk
-Split Jerk

Strength –

6 Min EMOM

2 Push Jerk

-2 Min Rest-

6 Min EMOM

1 Split Jerk

-weight should be light – no more than 70%
-vertical dip/drive – good reps only

**Challenger**

12 Min EMOM

5 Dumbbell Shoulder 2 Overhead
5 Air Squats

WOD –

5 Rounds – 3 Min Per Round (complete work in 3 min then rest till next round)

200 M Run
15 Kettlebell Swings
10 Push-ups

L1: 200m Run, Red&White/White(American), Ring Push-Ups
L2: 200m Run, White/yellow(American), Hand Release Push-ups
L3: 100m Run, Yellow/Blue(Russian), Reg. Push-ups
L4: 100m Run, (Russian), Push-ups off box or floor

BOOTCAMP

50m Row
5 Over the Rower Burpees
5 Sit Ups
5 KB Swings

100m Row
10 Over the Rower Burpees
10 Sit Ups
10 KB Swings

150m Row
15 Over the Rower Burpees
15 Sit Ups
15 KB Swings

200m Row
20 Over the Rower Burpees
20 Sit Ups
20 KB Swings

150m Row
15 Over the Rower Burpees
15 Sit Ups
15 KB Swings

100m Row
10 Over the Rower Burpees
10 Sit Ups
10 KB Swings

50m Row
5 Over the Rower Burpees
5 Sit Ups
5 KB Swings