Thursday, February 28, 2019

27
Feb

Thursday, February 28, 2019

CROSSFIT

Skill

Rope Climb Technique

Strength

Muscle Up/Kipping Technique (small, hips to bar, rings)

2 Sets

5 Muscle-Ups
Or
5 Strict Pull-Ups/Ring Rows
5 Dips

WOD

4 Round – 2 Min Work/1 Min Rest

3 Rope Climbs
5 Sandbag Over The Shoulders

L1: 5 Rope Climbs, 120/100
L2: 3 Rope Climbs, 100/80
L3: 2 Rope Climbs, 80/40
L4: 1 Rope Climb or 7 Ring Rows, 12 Rep Slamballs 30/20

BOOTCAMP

Skill

Review Movements

WOD

8 Min TABATA – (4 rounds)

Right Arm Dumbbell Snatch
Left Arm Dumbbell Snatch
Right Arm Dumbbell Push Press
Left Arm Dumbbell Push Press

-2 Min Rest-

21-15-9

Double Dumbbell Thrusters
Burpees over the Dumbbell

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