Monday, March 27, 2017

26
Mar

Monday, March 27, 2017

CROSSFIT

Skill –

Pistols

5 x 5 reps/leg on a box

Strength –

Back Squat (use 90% of Max for percentages)

5 @ 65%

5 @ 75%

5+ @ 85% (max effort)

WOD –

6 Min AMRAP

1 – 2 – 3 – 4 – 5 – 6 – ……

Wall Balls

Deadlifts

2 Min Rest

For Time

Top down from where you finish 6 Min AMRAP

(end with 1 wall ball)

L1: WB (12/6) to as high as possible; DL (95/64)

L2: WB (20/10) to 9ft target; DL (135/95)

L3: WB (20/14); DL (185/135)

 

METABOLIC

21/15/9

Pushups

KB Swings

Goblet Squats

Rest 2 minutes

Do it again!