Tuesday, April 24, 2018

23
Apr

Tuesday, April 24, 2018

CROSSFIT

Skill

Technique

-Roman DeadLifts (bar or kettlebell)
-Front Rack Lunges

Strength

Every 2-mins for 16-mins:

Station 1: 10 Romanian Deadlifts (+) 20 Double Unders or singles
Station 2: 10 (5/leg) Barbell Front Rack Lunges <From the Rig> (+) 20 Double Unders or singles

–Alternate between the stations
–Pick weights for each station, RDLs should be on the lighter side or use KB
–Practice Doubles

WOD

Min – 0:00-4:00

30/24 Cal Row
20 Box Jumps
15 Ab-mat Sit-ups

Min – 4:00-8:00

5 Rep Max Deadlift

Min – 8:00-12:00

30/24 Cal Row
20 Box Jumps
15 Ab-mat Sit-ups

–Pick up where you left off on the AMRAPS, 2 Scores= AMRAP (+) 5RM DL

L1: 24″/20″, 30/24 Cal. Row, GHDs
L2: 24″/20″, 30/24 Cal. Row, Ab-mat Sit-ups
L3: 24″/20″ (Step-ups), 24/17 Cal. Row, Ab-mat Sit-ups
L4: 20″/17, (Step-ups), 24/17 Cal. Row, Ab-mat Sit-ups

 

BOOTCAMP

Skill-

Russian KB Practice

WOD –

100m Row
10 Russian KB Swings
10 Push Ups
10 Sit Ups

200m Row
20 Russian KB Swings
20 Push Ups
20 Sit Ups

300m Row
30 Russian KB Swings
30 Push Ups
30 Sit Ups

200m Row
20 Russian KB Swings
20 Push Ups
20 Sit Ups

100m Row
10 Russian KB Swings
10 Push Ups
10 Sit Ups

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