Monday, June 25, 2018

24
Jun

Monday, June 25, 2018

CROSSFIT 

Skill

Muscle-Up Technique

-Ring/Bar
-Transitions
-Strict Pull-Up – Bar/Ring
-Dips – Ring/Box/Bar

Strength

Part 1: 12 Min Time Limit

Bench Press

5 Rep Max

Part 2: 10 Min Time Limit

Double Overhand Bent Over Barbell Row

2 x 15 Reps

*Pick a weight that you can do 15 unbroken reps with*

WOD

4 Rounds – 3 Min Per Round

200 M Run
20 Wall-Balls
4 Ring MU

**Rest once completion of all movements till 3 min round over**

L1: 200m Run, 30 Wall-Balls 20/14, 4 Ring MU
L2: 200m Run,20 Wall-Balls 20/14, 8 CTB
L3: 200m Run, 15 Wall-Balls 14/10, 8 Kipping Pull-ups
L4: 100m Run, 15 Wall-Balls 10/6, 8 Strict Ring Rows

 

BOOTCAMP

Skill –

Jump Rope Intervals (scale up to double unders if singles are easy)

8 Rounds

20s on 10s off

WOD –

Buy In – 100 Single Under

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

Burpees

Slam Ball Slams

Slam Ball Over the Shoulder

Buy Out – 100 Single Under

 

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