Monday, June 19, 2017

18
Jun

Monday, June 19, 2017

CROSSFIT

Skill –

Dumbbell Weighted Step-Ups

3 X 10 (per leg)

Strength –

Clean Complex:

Power Clean + Hang Squat Clean + Jerk

4 @ 50 – 60%

3 @ 60 – 70%

2 @ 70 – 80 %

1 @ 80 – 85%

1 @ 90%

WOD –

10 Min AMRAP

10 SlamBalls (RX – 40/30, S1 – 30/20, S2 – 20/10)

10 Front Squats (RX – 115/80, S1 – 95/65, S2 – 65/35)

10 Toes 2 Bar (RX – 40/30, S1 – 30/20, S2 – 20/10)

 

METABOLIC

4 Rounds

5 Min/Round

200 M Sprint

20 Kettlebell Swings

20 Goblet Squats

Max Effort Wall Balls

2 Min Rest

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