Monday, October 1, 2018

30
Sep

Monday, October 1, 2018

CROSSFIT

Mobility

Warming Up for Long WOD

WOD

“Mash-up Monday”

3 Rounds For Time – (0:00-10:00)

50 Double Unders
12 Bar Over Burpees
9 Front Squats

L1: 115/85, 75 DUs, BFB
L2: 95/65, DUs, BOB
L3: 75/55, 1/2 Attempts (+) 1/2 Singles, BOB
L4: DB Squats (Open Style), Singles, Reg. Burpees

For Time – 5-4-3-2-1 – (10:00-25:00)

(x) Cleans (any style)
400 M Run (between cleans – 4 runs)

L1: 175/125, 185/135, 205/145, 225/155, 245/165, 400m Run
L2: 135/95, 155/105, 175/125, 185/135, 205/145, 400m Run
L3: 75/55, 95/65, 105/75, 115/85, 135/95, 300m Run
L4: 10-8-6-4-2 DB Cleans, 200m Run

7 Min AMRAP – (25:00-32:00)

10 Single Arm DB/KB Shoulder 2 Overhead (10/Arm)
15 Box Jump Overs
10 Toes-to-Bar

L1: 70/50, T2B, 24″/20″
L2: 50/35, T2B, 24″/20″
L3: 35/20, K2E, 24″/20″ (Step-Overs) or Jumps 20″/16″
L4: 20/15, Ab-mat Sit-ups, 20″/16″ (Step-overs)

 

 

BOOTCAMP

Strength + Skill:

Turkish Get-ups

Complete 5 sets of 2 per side, increase weight along sets if able, Rest 1-2 minutes between sets

WOD –

For Time:

40-30-20-10

Rowing Calories
Medball Cleans
Dumbbell Thrusters

 

 

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