Thursday September 6, 2018

5
Sep

Thursday September 6, 2018

CROSSFIT

Skill

Squat Mobility

Strength

Tempo Back Squat Program Week 3:

Back Squat
4 x 5 @ 80-90% (31×1)

*Increase the weight by 5-10lbs from last week*

WOD

13 Min AMRAP

20 Box Jump Overs
12 Deadlifts
40/30 Cal Row or Bike
50 Wall-Balls

L1: 30/20, 40/30 Cal., 24″/20″, 245/175
L2: 20/14, 40/30 Cal., 24″/20″, 185/135
L3:14/10, 30/24 Cal., 24″/20″ (Step-ups), 135/95
L4: 10/6, 25/20 Cal., 20″/16″ (Step-ups), HEAVY DBL KB DL

 

BOOTCAMP

Skill

Review EMOM stations

WOD

EMOM 30 (6 rounds) of

1. 40 Single Unders
2. 12 Burpees
3. 100 M Row
4. 14 (7/side) Dumbbell Hang Clean & Press
5. 16 Lunges (8/side)

 

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