Thursday, November 15, 2018

14
Nov

Thursday, November 15, 2018

CROSSFIT 

Skill

Tripods/Headstands
-WATCH THE VIDEO

Strength

Bench Press or Floor Press
5 x 4 @ 75-80%

**Superset**

Strict Pull-Ups
5 x 3-8
*have athlete choose their number*

WOD

16 Min AMRAP

20 Dumbbell Suitecase Carry Lunges
10 Push-Ups
5 T2B

*300 M Run @ Min 4, 8, 12**
*Pick Up Where Left Off After Run*

L1: 400m, 70/50, 7 T2B
L2: 300m, 50/35
L3: 300m, 35/20, K2C
L4: 200m, 20/15, T2R, Scaled PU

 

BOOTCAMP

Strength¬†–

4 Rounds
10 Wallball Strict Press
immediately into :30 overhead Wallball hold
-2 Min Rest-

WOD

3 Rounds for Time

12 Wallballs
16 Wallball Situps
12 Medball Cleans
32 Wallball Russian Twists

-Then-

3 Min Accumulated Plank

 

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