Thursday, October 5, 2017

4
Oct

Thursday, October 5, 2017

CROSSFIT

Skill –

Squat/Front Rack Mobility

Strength –

Front Squat

5 @ 40%

5 @ 50%

5 @ 60%

WOD –

For Time:

200 M Run

21 Hang Power Cleans (RX+ – 135/95, RX – 95/65, Scaled – 65/45, Novice – 45/35)

12 Plate Overhead Walking Lunges (per Side) (RX+ – 55/35, RX – 45/25, Scaled – 25/15, Novice – 15/10)

300 M Run

15 Hang Power Cleans

9 Plate Overhead Walking Lunges (per Side)

400 M Run

9 Hang Power Cleans

6 Plate Overhead Walking Lunges (per Side)

 

METABOLIC (bootcamp)

Skill –

Toes 2 Bar
Knees 2 Elbow
Knees To 90

3 Rounds

Max L-Hang on Bar
(Modify with tuck hang)

12 Min AMRAP

2,4,6,8,10….

Knees to 90
Lunges with OH Plate

Cash Out – 500 M Row

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