Tuesday, April 9, 2019

8
Apr

Tuesday, April 9, 2019

CROSSFIT

Skill

Squat Mobility
-Hips
-Glutes

Strength

Hatch Squat Cycle – Week 3

8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

WOD

8 Min EMOM
Evens: 50 Double Unders
Odds: 10 Kettlebell Swings + 10 Alt. Goblet Lunges

L1: 70/50, 75 DUs
L2: 50/35, DUs
L3: 35/25, 40 Sec DU/Attempts or 75 Singles
L4: 25/20, 75 Singles

BOOTCAMP

Skill

Review Rowing Technique

WOD

Rowing Intervals – 2 Rounds for Max Cals

Min 1 – :10 on/:50 off
Min 2 – :20 on/:40 off
Min 3 – :30 on/:30 off
Min 4 – :40 on/:20 off
Min 5 – :50 on/:10 off

-3 Min Rest-

For Time (8 Min Cap)

30-20-10

Wallballs
Dumbbell Snatch

-2 Min Rest-

For Time (6 Min Cap)

Row 1k

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