Tuesday, August 22, 2017

21
Aug

Tuesday, August 22, 2017

CROSSFIT

Skill –

Max Height Box Jump

Strength –

10 Min – Split Jerk Technique Focus

Foot Position

Landing

Recovery

12 Min EMOM

1 Dip Pause (pause in bottom of dip for 2 sec)

1 Split Jerk

WOD –

2 Rounds:

4 Min AMRAP

250 M Row

10 Burpees Row Overs

Max Effort Wall Balls (RX+ – 30/20, RX – 20/14, Scaled 20/10 to 9′, Novice – Any Weight/Height)

2 Min Rest

 

BRAVE-FIT (metabolic)

WOD –

100m Run
10 Sit ups
10 Renegade Rows
10 Mountain Climbers
10 DB Overhead Press
200m Run
20 Sit Ups
20 Renegade Rows
20 Mountain Climbers
20 DB Overhead Press
400m Run
40 Sit ups
40 Renegade Rows
40 Mountain Climbers
40 DB Overhead Press
200m Run
20 Sit Ups
20 Renegade Rows
20 Mountain Climbers
20 DB Overhead Press
100m Run
10 Sit ups
10 Renegade Rows
10 Mountain Climbers
10 DB Overhead Press

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