Tuesday, April 3, 2018

2
Apr

Tuesday, April 3, 2018

CROSSFIT

Strength

Week 1 of 9 –

Pause Front Squat Cycle

Part A – (15-min running clock)
Find a HEAVY Pause Front Squat  (7 sec in bottom/15 in FR Postion)

Part B – (15-min running clock)
Take 80% of your heavy – 3 x 3 (Same above Pauses)

-For the 3×3, 1 full set of the 3 is 1:06.
-keeping elbows up, tight core, and leading with their elbows when driving up with their hips coming through (Forward)

WOD

9 Min AMRAP

12 Over the shoulder
9 Burpees
12 Wall-Balls

Goal= 4+ Rounds

L1: 40/30, 30/20
L2: 30/20, 20/14
L3: 20/15, 14/12
L4: 15/10, 12/10

 

BOOTCAMP

Skill – (10 Min)

Wall Ball

WOD

7 Rounds (this should to approached as TRUE HIIT. Athlete should work to go all out for each 30 second interval)
30 Seconds Max Push Ups
30 Seconds Rest
30 Seconds Max Wall Balls
30 Seconds Rest
30 Seconds Max Shoulder to Overhead (dumbbell or KB)
30 Seconds Rest
30 Seconds MaxLunges (Jumping or Static)
30 Seconds Rest

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