Monday, September 10, 2018

9
Sep

Monday, September 10, 2018

CROSSFIT

Skill

Sumo Deadlift High Pull (Barbell)

Strength

Push Press:

5 x 3 @ 70-80% of 3RM (or Heavier than 2 weeks ago)

Bent Over Barbell Row:

4 x 6-8
*Pause for 2 secs @ the top of each rep

WOD

5 Rounds For Time – (15 Min Cap)

21 Air Squats
15 Box Jumps
9 Sumo DL High Pulls

L1: 24″/20″, 135/95
L2: 24″/20″ 95/65
L3: 20″/16″, 75/55
L4: Plate Jumps, KB SDLHP

 

BOOTCAMP

Skill –

Proper Squat Form/Mobility

WOD –

Buy In – 400 Run

20 Burpees
40 Wallballs
60 Sit-Ups
80 Air Squats
60 Sit-Ups
40 Wallballs
20 Burpees

Buy Out – 400 Run

 

Leave a Reply