Monday, September 11, 2017

10
Sep

Monday, September 11, 2017

CROSSFIT

Skill –

Back Squat Mobility

Strength –

Back Squat

5 @ 65%

5 @ 75%

5+ @ 85% (Max Effort)

WOD –

For Time:

8 Rounds

9 Pull-Ups (RX+/RX – PUs, Scaled – Jumping C2B, Novice – Ring Rows)

11 Wall Balls (RX+ – 30/20, RX – 20/14, Scaled – 14/10, Novice – Any Weight/Height)

20 Double Unders/Singles

01 Clusters (RX+ – 155/105, RX – 115/85, Scaled – 85/55, Novice – 45/35)

Cash Out

15 Burpees

 

METABOLIC

Skill –

American Kettle Bell Swing

WOD

3 Rounds

343 Sec AMRAP (5:43)

9 – American Kettle Bell Swings

11 – Goblet Squats

20 – Mountain Climbers (total)

01 – 100 M Run

Rest 1 Min 17 sec

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