Thursday, May 10, 2018

9
May

Thursday, May 10, 2018

CROSSFIT 

Stretching

Front Squat Mobility

-Hips
-Ankles
-Front Rack

Strength

Front Squats (Week 6 of 9)

Part A:

Max Weight Pause Front Squat (5 sec in bottom/12 in FR Postion)

Part B:

Apply 85% of your “Heavy” for (3-3-3) Same Pauses as above

-For the 3×3, 1 full set of the 3 is 0:51-seconds
-Keep elbows up, tight core, and leading with their elbows when driving up with hips coming through (Forward)

WOD

9 Min AMRAP

60 Double Unders
7 Strict Pullups
15 Kettle Bell Sumo Deadlift High Pull
7 Deficit Pushups

L1: Strict Ring MUs, w/ Bar 95/65, Strict HSPU
L2: Strict Pullups, 53/35, Deficit Pushups
L3: Elevated Bar/Ring Row, 35/25, Pushups
L4: Bent Over KB Row, Elevated Pushups

 

BOOTCAMP

Strength

Bulgarian split squat (w/KBs or DBs)
3 x 5 Medium Heavy

WOD

10 Rounds

100m Run
10 Push Ups
10 Goblet Squats
10 Ring Rows

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