Monday, June 4, 2018

3
Jun

Monday, June 4, 2018

CROSSFIT

Skill

Pushing Technique

-Push Jerk
-Split Jerk

Strength

6 Min EMOM

3 Push Jerks @ 65-75%

-2 Min Rest-

6 Min EMOM

1 Split Jerk @ 75-85%

-From the Rig
-Partner Up

WOD

For Time:

50 Thrusters

0:00-3:00– EMOM (30) Double Unders
3:00-6:00– EMOM (10) Bar Over Burpees
6:00-9:00– EMOM (20) Double Unders
9:00-12:00– EMOM (8) Bar Over Burpees

How to get through the workout:

-Complete 50 Thrusters for Time
-Top of Each Min complete EMOM Movement before Thrusters

Example: 3,2,1.. GO! – 0:00 – 30 Double unders, Remaining Time: Thrusters, 1:00 – 30 DUs, pick up where you left off on Thrusters

L1: 135/95, DUs, Bar Over Burpees
L2: 95/65, DUs, Bar Over Burpees
L3: 75/55, 1/2 DU attempts Then 1/2 Singles, Bar Over Burpees (Min 3:00-6:00 – 6 Burpees, Min 9:00-12:00 – 4 Burpees)
L4: DB Thrusters, Singles, Regular Burpees (Min 3:00-6:00 – 6 Burpees, Min 9:00-12:00 – 4 Burpees)

 

BOOTCAMP

WOD

Buy in 400m Run

2 Wall Balls
2 Push Ups
2 Sit Ups

4 Wall Balls
4 Push Ups
4 Sit Ups

6 Wall Balls
6 Push Ups
6 Sit Ups

8 Wall Balls
8 Push Ups
8 Sit Ups

10 Wall Balls
10 Push Ups
10 Sit Ups

8 Wall Balls
8 Push Ups
8 Sit Ups

6 Wall Balls
6 Push Ups
6 Sit Ups

4 Wall Balls
4 Push Ups
4 Sit Ups

2 Wall Balls
2 Push Ups
2 Sit Ups

Buy out 400m Run

 

 

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