Monday, May 14, 2018
CROSSFIT
Skill –
TABATA – PLANKS (8-mins)
1.) Front (Off Elbows or Hands)
2.) Left Side Plank
3.) Front (Off Elbows or Hands)
4.) Right Side Plank
-Rotate through the 4 postions in order-
Strength –
Every 3-mins for 15-mins
50m Suitcase carry (R)
50m Suitcase carry (L)
7 Strict Press (Challenging Unbroken set of 7)
-Carries on the “Heavier” Side-
WOD –
For Time: (20 Min Cap)
1-2-3-4-5-6-7-8-9-10
Hang Power Clean
S2OH
Bar Facing Burpee
L1: 155/105
L2: 115/85
L3: 75/55, Bar Over Burpees
L4: Double DBs, Burpees
BOOTCAMP
5 Min AMRAP
100m Run (cone and back)
5 Air Squats
5 push Ups
5 sit Ups
-2 Min Rest-
10 Min AMRAP
200m Run (curb and back)
10 Air Squats
10 Push Ups
10 Sit Ups
-2 Min Rest-
5 Min AMRAP
100m Run (cone and back)
5 Air Squats
5 push Ups
5 sit Ups