Thursday, April 26, 2018

25
Apr

Thursday, April 26, 2018

CROSSFIT

Skill

Review Strength Movements

Strength

Week 3 of 9 Push/Pull Programming:

12 Min EMOM
Minute 1: Bench Press 5 Reps (70-80%)
Minute 2: Seated DB Press 8 Reps (Moderately Heavy)
Minute 3: DB Roll Backs (6-8 Reps)

WOD

For Time: 4 Rounds (18-min Time Cap)

400m Run
20 Wall Balls
1-min Rest (b/w Rounds)

*With a running clock, everyone is responsible for monitoring their own rest

L1: 30/20, 400m Run
L2: 20/14, 400m Run
L3: 14/10, 300m Run
L4: 10/6, 200m Run

 

BOOTCAMP

Skill/Strength

Sumo Deadlift High Pulls

WOD –

5 Rounds
1 Minute Max Dumbbell Thrusters
1 Minute Max KB Sumo Deadlift High pulls
1 Minute Max Box Steps
1 Minute Max Ring Rows
1 Minute Max Sit ups
1 Minute Rest

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