Monday, August 7, 2017

6
Aug

Monday, August 7, 2017

CROSSFIT 

Skill

Hollow Body to Supermans

3 x 6

8 Min EMOM-
5 Kipping swings

Strength

Pause Front Squats (3 Sec Hold in Bottom)
4 x 2 @ 60 – 70%

WOD

7 Min AMRAP

7 Pull-Ups (RX+ – C2B, RX – PUs, Scale – Jumping/Banded PUs, Novice – Ring Rows)

7 Air Squats (RX+ – Jumping, RX – Air Squat, Scale – Air Squat, Novice – Squat As Deep As Possible)

1 Min Rest

2 Min Plank Hold

 

 

BRAVE-FIT (metabolic)

Skill –

DB Snatches

WOD –

2 Rounds

10 Min AMRAP

8 Dumbbell Snatches

10 Hand Release Push-Ups

12 Sit-Ups

100 M Run

3 Min Rest

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