Monday, October 8, 2019

7
Oct

Monday, October 8, 2019

CROSSFIT

Skill

Burgener Warm Up

Strength

Snatch (15 Min)
Find 1RM Snatch

**Power Snatch if Mobility issue – Log Max**

WOD

2 Rounds – Each Round For Time
(6 min Cap Per Round) (6 Mins rest b/w rounds)

250 Meter Row
10 Burpees
20 Thrusters
10 Burpees
250 Meter Row

A Group Starts @ Minute 0:00-6:00
B Group Starts @ Minute 3:00-9:00
A Group Starts Round 2 @ 12:00-18:00
B Group Starts Round 2 @ Minute 15:00-21:00

L1: 95/65, Bar Facing
L2: 75/55, Lateral
L3: 55/35, Burpees
L4: 150/100 meters, 7 Burpees, DB Thrusters

 

BOOTCAMP

Skill:

Kipping/Kipping Knee Raises/Strict Knee Raises
Med Ball Cleans

WOD

14 Min AMRAP

3 Med Ball Clean
3 Ring Rows
6 Med Ball Clean
6 Ring Rows
9, 12, 15 ..etc

-2 Min Rest-

For time:
Start where you ended
Work Backward

 

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