Tuesday, July 18, 2017

17
Jul

Tuesday, July 18, 2017

CROSSFIT

Skill – (super-set)

3 sets of:

Snatch-Grip Romanian Deadlift

6 reps @ 60% Snatch (4 sec decent)

Single-Arm Dumbbell Press

8 Reps Each Arm

Strength –

Back Squat

5 x 2 @ Increasing to Heavy Double

WOD –

For Time:

21 – 15 – 9

Wall Balls (RX+ – 30/20, RX – 20/14, Scaled – 20/10 to 9′, Starter – Goblet Squat)

Box Jump (RX+ – 30/24, RX – 24/20, Scaled – 20/16 or Steps 24/20, Starter – Step Ups)

Toes 2 Bar (RX+ – T2B, RX – T2B, Scaled – Knees to 90, Starter – Sit-Ups)

 

METABOLIC

Strength –
Seated Dumbbell Press
3 X 5 Heavy

WOD-
10 Minute Interval – 30 Seconds on 30 Seconds off (alternating)
KettleBell Swings
Goblet Squats

THEN

10 Minute Interval – 30 Seconds on 30 Seconds off (alternating)
Mountain Climbers
Push Ups

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