Thursday, April 12, 2018

11
Apr

Thursday, April 12, 2018

CROSSFIT

Stretch

Mobilize for Front Squat

-hips
-ankels
-bar smash (see video)

Strength

Pause Front Squat:(Week 2 of 9)

Part A: (with 15 Min Running Clock)
Find a HEAVY Pause FS (7 sec in bottom/15 in FR Postion)

Part B: (with 15 Min Running Clock)
Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above

-For the 3×3, 1 full set of the 3 is 1:06.
-Keep elbows up, tight core, and leading with their elbows when driving up with their hips coming through (Forward)
-Take 2-3 Min between sets in both Part A & B

WOD

10 Min EMOM (complete

5 Deadlifts
10 Box Jump Overs

L1: 275/185, 30″/24″
L2: 185/135, 24″/20″
L3: 135/95, 20″/16″ or 24″/20″ (Step-Ups)
L4: HEAVY KB DL, Step Ups

 

BOOTCAMP

Skill

KB Deadlift Practice (10 minutes)

WOD

400m Run Buyin

10 Rounds
5 Renegade Rows
8 V-Ups/Leg Raises
10 KB DeadLifts

400m Run Buyout

Leave a Reply