Tuesday, January 2, 2017

1
Jan

Tuesday, January 2, 2017

CROSSFIT

Skill

Super-Set

3 x 10

Strict Pull-ups (complete all reps)

Perfect Push-Up (no Worm – Scale down as needed)

 

Strength:

Bench Press

4 x 3 @ 80 – 85%

Max reps @ -25lbs from working weight above

 

WOD:

3 Rounds – 5 Min/Rd (once work is finished rest)

6 Dead Lifts (@ 70% of your max)

2 Ring Muscle ups

4 HSPU

8 Slam Balls

2 Ring Muscle ups

4 HSPU

8 Slam Balls

 

RX: Ring MU, HSPU, 40/30

Scaled: 4 Pull-ups/4 Ring Dips or 8 Box Dips, Pike Push-Up, 30/20

Novice: 8 Ring Row/8 Box Dips, Push-Ups, 20/10

 

BOOTCAMP

Skill

Wall Walks

 

WOD –

6 Min AMRAP

  • 5 Push up with knee tap (opposite hand to opposite knee. Push up then both knee taps)
  • 10 KBS
  • 15 Wallballs

    -3 Min Rest-

6 Min AMRAP

  • 3 Wallwalks
  • 6 Box Jumps
  • 9 DB Push Presses

-3 Min Rest

6 Min AMRAP

  • 5 Burpees
  • 10 Sit-Ups
  • 15 KB Sumo Deadlift High-Pulls

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