Monday, January 15, 2017

14
Jan

Monday, January 15, 2017

CROSSFIT

Skill

2 Rounds:
:30-sec Double Kettlebell Front Rack Hold
:15-sec Plank (front, left side, right side)
:30-second Hollow-Rock Hold

 

 

Strength

Front Squat

10 @ 60%

8 @ 70%

6 @ 75 – 80%

4 @ 85 – 90%

WOD

12-Min AMRAP

10 Front Rack Lunges

15 Box Jumps

**Every 2 Min – 7 Toes to Bar/10 Knee to 90/13 Sit-Ups**
*Dont start with T2B*

RX+: 135/95, 30″/24″
RX: 95/65, 24/20
Scaled: 65/35, 24″/20″ Step-Ups
Novice: Light Goblet KB or DB Hold 4 Lunge\Air Squat, Step- Ups

 

BOOTCAMP

For time:
10 to 1 Burpees
1 to 10 Kettlebell Swings

4 Rounds For Time:
500m row
100m run
Rest 2 min

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