Monday, July 9, 2018

8
Jul

Monday, July 9, 2018

CROSSFIT

Skill

Split Jerk/Split Press

-Feet position
-Balance

Strength

10 Min EMOM

2 Split Jerks
-Heavy Ish – Around 80%
-From the Rig

Split Press 

2 x 8
**Go heavier from when you did them last time at 10-10

WOD

16 Min E2MOM – Alt Stations

Station 1: AMRAP
6 S2OH
8 Russian Kettlebell Swings
10 Sit-ups

Station 2: Max Cal Row

**Pick-up where you left off within the AMRAP
**Keep Track of Calories across the rounds

L1: 135/95, 70/50 – Bike
L2: 95/65, 50/35
L3: 65/45, 35/20
L4: DB S2OH, 20/15

 

BOOTCAMP

Skill –

Lateral Box Step Overs

3 x 10 with Dumbbells

WOD –

For Time:

1-2-3-4-5-6-7-8-9-10

Dumbbell Snatches
Lateral Box Step Overs
Wall Ball Plank Jump

*100 M Run Between Rep Changes**

Leave a Reply