4
Nov
Monday, November 5, 2018
CROSSFIT
Skill –
Squat Mobiliry
-Ankles
-Hips
Strength –
Back Squat
2-3 x 8 @ 70%
1 Max Effort Set
WOD –
7 Minute AMRAP
20 Air Squats
18 KBS
16 Single Arm KB Box Step Overs (any style hold)
*100 M Penalty for everytime the KB is put down outside of Airsquats
L1: 70/50, (24″/20″)
L2: 50/35, (24″/20″)
L3: 35/25, (20″/16″)
L4: 25/20, Step overs (no KB) 20″/16″
BOOTCAMP
Skill –
Review DB Movements
WOD –
12 Min AMRAP – Dumbbell DT
12 Deadlifts
9 Hang Power Clean
6 Push Jerk
-3 Min Rest-
9 Min AMRAP
200m Run
20 DB Front Squats
-3 Min Rest-
6 Min AMRAP
16 V-up
12 DB Goblet Squat
100m Run