Monday, July 2, 2018

1
Jul

Monday, July 2, 2018

CROSSFIT

Skill –

Clean Techniques

Strength –

Wendler Week 4:

De-load Week

5 @ 40%
5 @ 50%
5 @ 60%

WOD –

12 Min AMRAP

3 Rounds:
3 HSPU
3 Squat Cleans

After 3 Rounds, Run 400 Meters

3 Rounds:
6 HSPU
6 Squat Cleans

After 3 Rounds, Run 400 Meters

3 Rounds:
9 HSPU
9 Squat Cleans
ect…

*Keep adding 3 reps to each movement after every run*

L1: Strict HSPU, 155/105,
L2: KHSPU, 135/95,
L3: Scaled HSPU (Pike/DB Push Press), 95/65,
L4: Pushups, Goblet Squats,

 

BOOTCAMP

7/2 – Monday

Skill –

Rowing Technique

500m Row 

WOD –

10 Rounds

250m Row

6 Over the Rower Burpees

10 Sit-Ups

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