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)