Thrusday, October 11, 2018

10
Oct

Thrusday, October 11, 2018

CROSSFIT

Skill

Chest 2 Bar Pullups (Positions and building to them)

Strength

Floating Clean Pull (below knee)

12 Min E2MOM (every 2 min)

4 Rep @ 70-75% of 1RM Clean

*First rep comes off the floor, Pause Below Knee*

WOD

Every 8 mins x 2 sets (16 min total)

2 Rounds:
15/12 Cal Bike
12 Pullups
15/12 Cal Row
12 Box Jumps

*Complete 2 rounds..rest until 8:00. Then do 2 more rounds
*Record each 2 round interval time

L1: 18/15 cals, Chest 2 Bar, 24/20
L2: 15/12 cals. Pullups, 24/20
L3: 12/10 cals, Jumping C2B Pullups, 20/16
L4: 12/10 cals, KB Swings or SDHP (for pullups), Plate Jumps

 

BOOTCAMP

Skill

Wall Walks Technique

WOD

4 Rounds – 5 Min Work/1 Min Rest

15 Wall Balls
12 Sumo Kettlebell Deadlift
9 Single Arm Dumbbell Hang Clean & Press (each arm)

 

 

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