Thursday, May 17, 2018

16
May

Thursday, May 17, 2018

CROSSFIT

Skill

Shoulder 2 Overhead Technique

-PushPress
-Push Jerk
-Split Jerk

Strength

3 x  4-Min EMOMS (1-min REST b/w EMOMS)

EMOM 1: 3 Push Press
EMOM 2: 2 Push Jerk
EMOM 3: 1 Split Jerk

-weights should start on the lighter side and get heavier as you work up to Split Jerk-

WOD

For Time: 16 Min Cap

Buy In- Row 750 Meters (5 Minute Cap)

4 Rounds:
7 Pullups
14 KBS
35 Double Unders

Buy Out- 750 Meter Row

L1: C2B, White/Yellow (American), Unbroken Doubles
L2: Pull-Ups, White/Yellow(Russian)
L3: JumpingPullups, Yellow/Blue(Russian), 2x Singles
L4: Ring Rows, Blue/Red (Russian), Singles

 

BOOTCAMP

WOD

6 Rounds
1 Minute Max Calories Row
1 Minute Max Dumbell Thrusters
1 Minute Max Man Makers
1 Minute Max Jump Rope
1 Minute Max Rest

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