Thursday, September 13, 2018

12
Sep

Thursday, September 13, 2018

CROSSFIT

Skill

Ring Dips Technique

Strength

Ring Dips/ Strict Chinups

5 Sets – Every 3 Minutes
(X) Ring Dips
(X) Strict Chinups

L1: 8-10 Ring Dips, 5-8 Strict Chest 2 Bar Chinups
L2: 5-7 Ring Dips, 5-8 Strict Chin Ups
L3: 10-15 Pushups, 8-10 Ring Rows w/ Pause @ top and Bottom
L4: 5-8 Pushups, 6 Ring Rows w/ Pause @ Top and Bottom

WOD

4 Rounds – 3 Min Work/1 Min Rest

25 Wallballs
10 Burpees
AMRAP HSPU

L1: 30/20, Strict HSPU
L2: 20/14, Kipping HSPU
L3: 14/10, Max HS Hold
L4: 10/6, Pushups

Score = Reps or Total Sec Held

 

BOOTCAMP

Skill –

Box Jump Technique/Building Confidence

WOD –

8 Min AMRAP

1-2-3-4-etc

Push-Ups
Kettlebell Deadlift

-Rest 2 Min-

8 Min AMRAP

2-4-6-8-etc

Box Jump Over
Kettlebell Swings

-Rest 2 Min-

8 Min AMRAP

3-6-9-12-etc

Box Dips
Sit-Ups

 

Leave a Reply