Monday, January 29, 2018

28
Jan

Monday, January 29, 2018

CROSSFIT

Strength

Squat Time

5 Sets @ 80-95%

2 Front Squat – 3 Back Squats

(based off front squat max- same weight)

WOD

(Should take less than 20minutes)

21 – 15 – 9

Thrusters

Box Jumps

Russian Kettlebell Swings

Toes 2 Bar

RX – 95/65, 24/20, white/yellow, T2B
Scaled – 65/45, 20/16 or 24/20 steps, yellow/blue, Knees to 90
Novice – 45/35 or DBs, Step Ups, blue/red, Toes 2 Rig

 

BOOTCAMP

15 Min AMRAP

5 Hand-Release Pushups

10 Reverse Lunges (each leg)

15 Sit-Ups

-Rest 5 minutes –

15 Min AMRAP

5 Goblet Squats

10 Burpees with no Jump

15 Russian Twists (15 per side)

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