Thursday, July 12, 2018

11
Jul

Thursday, July 12, 2018

CROSSFIT

Skill

Double Under Technique

Strength

16 Min EMOM – Rotating through Stations

0:45 Front Rack Double Kettlebell Hold
0:45 Plate Hug 2 Chest Hold
10 Seated Kettlebell Z-Press
10 Elbow Plank Kettlebell Pull-Unders

WOD

For Time – 10 Min Cap

7 Rounds
21 Double Unders
14 DB Snatches

L1: Unbroken DU, 70/50
L2: 50/35
L3: 42 Singles , 35/20
L4: Singles, 20/15

 

BOOTCAMP

Part A:

12 Min EMOM

-20 Sec – Plank Hold
-40 Sec – Max Effort Air Squat

Part B:

17 Min AMRAP

200 M Run
26 Alt. Lunges
13 Ground 2 Overhead w/ Plate
7 Renegade Rows

 

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