Thursday, April 19, 2018

18
Apr

Thursday, April 19, 2018

CROSSFIT

Skill

Sumo Deadlift Technique

**Challenger**

Kettlebell Sumo Deadlift High Pull

Strength

Sumo Deadlift
5 x 3 @ 75-90%

-In Between sets: Pick a number of Push-ups (4 sets)
-Scales – Strict HSPU, Pike Push-Up, Reg

**Challenger**

Every 3 Min

8 KB Sumo Deadlift High Pull
10 Air Squats
12 Sit-Ups

WOD

Every 4-mins for 16-minutes

(x) Cal Row
30 KBS (Russian for all levels)
50m Right Arm KB Suit Case Carry
50m Left Arm KB Suit Case Carry

**Reset a new round every 4-mins (4 Rounds)

L1: 20/15 Cal Bike, Red&White/White
L2: 20/15 Cal Row, White/Yellow
L3: 15/10 Cal Row, Yellow/Blue
L4: 10/8 Cal Row, Blue/Red

 

BOOTCAMP 

Skill

Jump Rope Practice

WOD

100 Single Under Buy in

10 Rounds
100m Sprint
10 wall balls
10 KB DeadLift
10 Goblet Squats

100 Single Under Buy Out

 

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