Monday, August 21, 2017

20
Aug

Monday, August 21, 2017

CROSSFIT

Skill –

8 Min TABATA (alternate)

Hollow Body Holds

Superman Holds

Strength –

Back Squats

6 @ 55%

6 @ 60%

6 @ 65%

6 @ 70%

WOD –

10 Min AMRAP

6 Toes 2 Bar (RX+/RX – T2B, Scaled – Knees 2 Elbows, Novice – Hang Knee Raises/Toes 2 Rig)

8 Hang Power Cleans (RX+ – 135/95, RX – 95/65, Scaled – 65/45, Novice – KBS)

10 Jumping Air Squats (Scale/Novice – Air Squats)

 

BRAVE-FIT (metabolic)

Skill –

Rowing Technique

WOD –

2 Rounds:

5 Min AMRAP

250 M Row Buy-In

8 Push-Ups

12 Goblet Squats

2 Min Rest

5 Min AMRAP

250 M Row Buy-In

8 Kettlebell Swings

12 Alternating Lunges

2 Min Rest

 

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