Thursday, May 31, 2018

30
May

Thursday, May 31, 2018

CROSSFIT

Skill

10 Min

HSPU Technique/Scales

10 Min

Power Snatch Technique

Strength

12-min EMOM
2 S20H (+) 20 Double Unders

L1: 155/105, Unbroken DUs
L2: 115/85, DUs
L3: 75/55, 40 Signles
L4: DB S2OH, 20 Singles

WOD

11:00 Clock (3-min intervals with 1-min Rest)

0:00-3:00
10 HSPU
15 Power Snatches
20 Wallballs

3:00-4:00 (Rest)

4:00-7:00
20 Wallballs
10 HSPU
15 Power Snatches

7:00-8:00 (Rest)

8:00-11:00
15 Power Snatches
20 Wallballs
10 HSPU

“*Each interval is 1 set. Not an AMRAP. Scores are times of completion for each interval
Goal is to go As Hard as Possible on each set. Completely unbroken if possible. Rest in remaining time”

L1: Strict HSPU, 95/65, 30/20 WB
L2: HSPU, 75/55, 20/14
L3: DB Push Press, 65/45, 14/10
L4: DB Push Press, Bar only, 10/6

 

BOOTCAMP

WOD

5 Minute AMRAP
50m Sprint
5 DB Thrusters
5 Renegade Rows
5 Push Ups

1 Minute Rest

10 Minute AMRAP
100m Sprint
10 DB Thrusters
10 Renegade Rows
10 Push Ups

2 Minute Rest

15 Minute AMRAP
150m Sprint
15 DB Thrusters
15 Renegade Rows
15 Push Ups

 

Leave a Reply