Monday, July 17, 2017

16
Jul

Monday, July 17, 2017

CROSSFIT

Skill – (super-set)

3 Sets:

10 Front-Racked Alternating Reverse Lunges 

10 Medball Cleans

Strength –

Push Press (4 sec decent)

5 X 3 – 60% (increase LBS as/if needed)

WOD –

8 Min AMRAP

600 M Buy-In

10 Squat Cleans (RX+ – 135/95, RX – 95/65, Scaled – 65/45, Starter – Goblet Squat)

10 Bar Over Burpees

3 Min Rest

8 Min AMRAP

600 M Buy-In

7 Squat Cleans (RX+ – 155/105, RX – 105/75, Scaled – 75/50, Starter – Goblet Squat)

7 Bar Over Burpees

 

METABOLIC

WOD –

ForTime:
10 Burpees
20 Wall Balls
30 Slam Balls
40 Sit Ups
50 Over the Shoulders
40 Sit Ups
30 Slam Balls
20 Wall Balls
10 Burpees

Leave a Reply