Monday, June 18, 2018

17
Jun

Monday, June 18, 2018

CROSSFIT

Skill

Handstand Push-Up

-Technique
-Scales

Strength

Week 2 of Wendler:

Back Squat (UseTraining Max = 90% of Max)
3 @ 70%
3 @ 80%
3+ @ 90%

Max Effort on 90%

WOD

For Time:

3 Rounds:
5 DL
5 HSPU

2 Rounds:
10 DL
7 HSPU

1 Round:
15 DL
9 HSPU

L1: 225/155, Deficit HSPU (4″/2″)
L2: 185/135, HSPU
L3: 115/85, HSPU off a box or stacked plates with 1 Ab-mat
L4: Double KB DL, Regular Push-ups or Push-ups off a box

 

 

BOOTCAMP

SKILL –

Row Technique
500m Row as fast as possible (record time)

WOD –

5 Rounds
500m Row
10 Over the Rower Burpees
10 KB Statches (alternating arms)

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