Monday, May 1, 2017

CROSSFIT

Skill –

Kipping Practice

8 Min EMOM

5-8 Kips/min (bar or ring)

Strength –

5 Sets – Increasing Weight Each Set

1 Push Press & 1 Push Jerk

WOD –

3 Rounds For Time:

10 Clean & Jerks (RX – 135/95; Scale 1 – 95/65; Scale 2 – 65/35)

3 Rounds of “Cindy”

5 Pull-Ups  (RX – Regular; Scale 1 – Jumping Pull-Ups w/ Kip Motion; Scale 2 – Ring Rows)

10 Push-Ups  (RX & Scale 1 – Regular; Scale 2 – Modified Push-Up)

15 Air Squats  (all levels)

METABOLIC

12 Min AMRAP (Tester WOD)

5 Burpees

10 Box Jumps

15 Sit-Ups

5 Min Rest

3 Rounds For Time

200 M Run

20 Air Squats