Thursday, January 17, 2019

16
Jan

Thursday, January 17, 2019

CROSSFIT

Skill –

8 Min Tabata

Hollow Hold
Superman Hold

Strength –

Deficit Push-Ups
5 x 10

Inverted Bodyweight Row
5 x 10

**Superset**

WOD –

8 Min AMRAP

10 Deadlifts
15 Box Jumps
15 Deadlifts
15 Box Jumps
20 Deadlifts
15 Box Jumps
25 Deadlifts
15 Box Jumps
30 Deadlifts
15 Box Jumps
35 Deadlifts
15 Box Jumps

L1: 185/135, 225/155. 275/185. 315/205, 365/225, 405/275, 24″/20″ (must jump)
L2: 135/95. 185/135. 225/155. 275/185. 315/205, 365/225, 24″/20″ (jump or steps)
L3: 95/65, 135/95. 185/135. 225/155. 275/185. 315/205, 20″/16″ (jump or steps higher)
L4: 75/55, 95/65, 135/95. 155/115, 185/135. 225/155, 20″/16″ (step)

Score = Total Reps

BOOTCAMP

Skill –

Turkish Get-ups
3 X 1 Per Arm

WOD –

8 Rounds for Time
300/250m Row
10 Push-Ups
20 Alternating Dumbbell Snatch
40 Singles

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