Thursday, October 12, 2017

11
Oct

Thursday, October 12, 2017

CROSSFIT

Skill –

Front Rack Mobility

Strength –

Front Squat

5 @ 65%

5 @ 75%

5+ @ 85%

***if you did 1 rep at 95% increase the max by 5 lbs, if not keep the same max***

WOD –

“Jackie”

For Time:

1000 M Row

50 Thrusters (45/35)

30 Pull-Ups (Scale – Jumping Pull-Ups)

 

 

 

BOOTCAMP

WODs –

For Time:

5-10-15-10-5-10-15-10-5

Wallballs

Sit-Ups

-5 Min Rest-

15 Min AMRAP:

5 Plate Overhead Squats (Scale – Goblet Squat)

8 Pull-Ups or Ring Rows (No bands, strict, kipping or Ring Rows)

200 M Run

1 Rope Pull

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