Tuesday, July 11, 2017

10
Jul

Tuesday, July 11, 2017

CROSSFIT

Skill –

Pull-Up Negatives

3 x 5 (3 second decent) 

Strength –

Overhead Squat

Build to heavy double in 5-6 sets

WOD –

4 Rounds

4 Min AMRAP

2 – 4 – 6 – 8 – 10 – 12 ………

Single Arm Alternating Dumbbell Snatch (RX – 50/35, S1 – 35/20, S2 – 20/10)

20 Doubleunders/30 Singles

1 Min Rest

 

METABOLIC

Strength –
5 Rounds
Static Hold Squats Positions (with Balls)
With a slamball in the goblet(front) Position
Full Squat 10 Second Hold
1/4 Squat 10 Second Hold
1/2 Squat 10 Second Hold
JUMP! (and drop slam ball)
Rest 20 Seconds (or remainder of Minute)

3×8 AMRAP
10 Slam Balls
10 Mountain Climbers
10 Over the Shoulders
100m Run

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