Monday, January 22, 2018

21
Jan

Monday, January 22, 2018

CROSSFIT

Skill

3 x 10

Banded Pull-Thrus

Single Leg Deadlift (w/ Kettlebell or Dumbbell)

Strength

Back Squat (w/ Tempo)

(3 sec down, 2 sec hold at the bottom, 1 sec up)

4 @ 60%

3 @ 65%

2 @ 70%

1 @ 75%

WOD

4 Rounds For Time:

15 Toes to Bar

10 Front Squats

250 M Row

RX+ – T2B, 165/115
RX – T2B, 135/95
Scaled – Knees to 90, 95/65
Novice – Toes 2 Rig, 65/45

 

BOOTCAMP

SKILL –
Turkish Get Up Practice
8min EMOM (3 per minute)

20 Minute AMRAP:
30 Front rack lunges
20 DB snatch (new open standards)
10 burpees over dumbbell

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