Monday, November 12, 2018

11
Nov

Monday, November 12, 2018

CROSSFIT 

Skill

6 Min TABATA
-Hollow Hold
-R Side Plank
-Superman
-L Side Plank

Strength

Push Press
5 x 3 @ 80-90% (of 5RM)

WOD

3 Rounds – Max Effort

1 Min – Shoulder 2 Overhead
1 Min – Bar Over Burpees
1 Min – Sit-Ups
1 Min – Russian Kettlebell Swings
1 Min – Rest

Score = total reps (all movements all rounds)

L1: 135/95, BFB, 70/50
L2: 95/65, BOB, 50/35
L3: 65/45, BOB, 35/25
L4: DBs, Burpees, 25/20

 

BOOTCAMP

Skill

Rowing Technique

WOD

4 Rounds for Time (30 min cap)

500m Row/1.2k Bike
20 Burpees
30 Air Squats
40 Situps
50 Single Unders (plate jumps)

 

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