Tuesday, June 13, 2017

12
Jun

Tuesday, June 13, 2017

CROSSFIT

Skill

3 x 8 (super-set)

-Strict Shoulder Press (2 seconds down) @ 60-70%

-Hang Snatch High Pull – @ 50-70%

Strength

6 x 3 Hang Squat Snatches (work up to 90%)

WOD

2 Rounds –

5 Min Work/1 Min Rest

400 M Run

30 Box Jumps (RX – 24/20, S1 – 20/16 or Step 24/20, S2 – Step-ups)

Max Effort Wall Balls (RX – 20/14, S1 – 20/10 to 9’, S2 – any ball any height)

 

METABOLIC

4 Rounds –

5 Min AMRAP

200 M run

15 Kettlebell Deadlift

20 Russian Twist

30 Mountain Climbers

1 Min Rest

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