Thursday, March 29, 2018

28
Mar

Thursday, March 29, 2018

CROSSFIT

Skill

Sumo Dead-Lift Technique

-Bar
-Kettlebell

Strength

Sumo DeadLift

5 x 3 @ 70-80% (of reg deadlift)

-Stay in that %
-Warm-up several weights prior

WOD

Chipper – For Time:

30 Deadlifts
30 Box Jump Overs
30 Wall Balls
20 Deadlifts
20 Box Jump Overs
20 Wall Balls
10 Deadlifts
10 Box Jump Overs
10 Wall Balls

L1: 255/175, 30″/24″, 30/20
L2: 185/135, 24″/20″, 20/14
L3: 135/95, 24″/20″ (Step-overs) or Jump 20/16, 14/10
L4: KB DL, 20″/16″ (Step-overs), 10/6

 

BOOTCAMP

“DIRTY THIRTY”

For Time: (no cap)

30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders

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