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