Thursday, October 4, 2018

3
Oct

Thursday, October 4, 2018

CROSSFIT

Skill

Push/Split Jerk Tecnhique

Strength

Pressing – From Rack

Push Press – 4 x 4
Push Jerk – 3 x 3
Split Jerk – 2 x 1

**Small jumps.. Increase the wt. each new set**
**Start light and build in weight to the 1’s (Split Jerk)**

WOD

8 Min AMRAP (Increase Rep)

100 M Run
3 Double Dumbbell/Kettlebell Squats
3 Handstand Push-Up

Increase by 1 each round: 4/4, 5/5, 6/6, etc…

L1: 70/50, Strict HSPU
L2: 50/35, HSPU
L3: 35/20, HR Push-ups
L4: 20/15, Push-ups

 

BOOTCAMP

Skill

Grip Strength
3 Rounds
:10 on :10 off
:15 on :15 off
:20 on :20 off
:15 on :15 off
:10 on :10 off

Rest 1 minute between rounds

WOD

10*9*8*7*6*5*4*3*2*1*

Plate Ground to Overhead
Box Step-ups
Push-ups

*=10 jumping air squats

 

 

Leave a Reply