Monday, August 20,2018

19
Aug

Monday, August 20,2018

CROSSFIT

Skill

Double Under Practice

Strength

Super Set – Strict Press & Row

Strict Press
4 x 8 w/3 sec negative on each rep

Bent Over Barbell Row
4 x 6-8 w/ 2 sec pause at the top of each rep

WOD

4 Rounds – 3 Min/Rd

75 Double Unders
15 Front Squats

L1: 100 DUs, 155/105
L2: 75 DUs, 115/85
L3: 75 Penguin Jumps, 95/65
L4: 75 Singles, DBs

**Should have 1 min rest each round**

BOOTCAMP

Skill –

MedBall Clean

WOD –

4 rounds
:30 sec Wallball situps
:30 sec rest
:30 sec Wallball russian twists
:30 sec rest

2 min rest

18 min AMRAP

18 wallballs
36 mountain climbers (double count)
18 medball (wall ball) cleans
36 jumping jacks

100m run

 

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