Tuesday, February 5, 2019

4
Feb

Tuesday, February 5, 2019

CROSSFIT

Skill

Glute Bridges
3 x 10 (No Weight)

Banded (light) Russian Kettlebell Swings
3 x 10
*See Video*

Strength

Tempo Deadlifts

5 x 3 @ 60 – 70%
Tempo 31×1

**Increase Dificulty – Deficit**

WOD

3 Rounds For Time – (12 Min Cap)

75 Double Unders
15 Deadlift
25 Sit-Ups

L1: Unbroked DUs, 225/155
L2: 185/135
L3: 40 Attemps or 150 Singles, 135/95
L4: 75 Singles, Heavy KB DL

BOOTCAMP

Skill/Strength

5 Min EMOM

Choose 1 of the following:
1 Rope Climb
2 Ground to Standing Rope Climbs (with slow lowering)
3 Ring Rows with a 3 Second Pause

WOD

3 Rounds (23 min)

3 Min Work/1 Min Rest

10 Box Jumps
10 Plate Ground 2 Overhead
10 Push-ups
Max Effort DB Box Step Overs

3 Min Work/1 Min Rest

10 Box Jumps
10 Ring Rows
10 Air Squats
Max Effort Dumbbell Burpees

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