Tuesday, March 20, 2018

19
Mar

Tuesday, March 20, 2018

CROSSFIT

Skill

2 Rounds (not for time)

10 Double KB Single Leg DL (on the ligher side-Range of Motion)
:20s Hold in Squat while holding KB (Scale: No KB)
12 V-ups (Scale: Sit-Ups)

Strength

Bench Press:

12 Min EMOM

2 Reps @ 70-85%

*Don’t Exceed 85%*

WOD

20 Min Time Cap

Buy In: 200 m Run–

5 Rounds
12 Over the Shoulder
20 Ab-mat Sit-ups
8 Burpee Box Jump Overs
20 Ab-mat Sit-ups

–Every 3-mins Run 200m-

L1: 40/30, 30″/24″ BBJO
L2: 30/20, 24″/20″ BBJO
L3: 20/15, 20″/16″ Burpee Step-overs
L4: 15/10, Burpee 2 Plate

 

BOOTCAMP

Skill – (10 Minutes)

Russian KB Practice

WOD

5 Push Up
5 KB Swings
50M Row

10 Push ups
10 KB Swings
100m Row

15 Push ups
15 KB Swings
150m Row

20 Push ups
20 KB Swings
200m Row

25 Push ups
25 KB Swings
250m Row

20 Push ups
20 KB Swings
200m Row

15 Push ups
15 KB Swings
150m Row

10 Push ups
10 KB Swings
100m Row

5 Push Up
5 KB Swings
50M Row

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