Monday, October 16, 2017

CROSSFIT

Mobility –

Hip & Ankle

Strength –

Back Squat

3 @ 70%

3 @ 80%

3+ @ 90%

(this should be using the same max % as last week for the 5 reps)

WOD –

3 Rounds

50 Double Unders/100 Singlesn (Novice – 75 singles)

30 Lunges

15 Hang Power Cleans (RX+ – 155/105, RX – 105/75, Scaled – 75/55, Novice – KB Swings)

BOOTCAMP

8 Min AMRAP:

6 Dumbbell Thrusters

8 Kettlebell Swings

10 Air Squats

-3 Min Rest-

Countdown For Time:

10 Step-Ups (each Leg)

10 Push-ups

10 DB Snatch (Alternating arms)

8 Step-Ups (each Leg)

8 Push-ups

8 DB Snatch (Alternating arms)

6 Step-Ups (each Leg)

6 Push-ups

6 DB Snatch (Alternating arms)

4 Step-Ups (each Leg)

4 Push-ups

4 DB Snatch (Alternating arms)

2 Step-Ups (each Leg)

2 Push-ups

2 DB Snatch (Alternating arms)