Tuesday, May 15, 2018

14
May

Tuesday, May 15, 2018

CROSSFIT

Skill

Squat Mobilization

Strength

Front Squat

Part A:
HEAVY Pause Front Squat (3-sec in bottom/10-sec in FR Postion)

Part B:
Apply 80% of your “Heavy” for (3-3-3) Same Pauses as above

-For the 3×3, 1 full set of the 3 is 0:39-seconds

WOD

2 Rounds
4-min AMRAPS (1 min rest b/w rounds)

10 Deadlifts
15 Box Jump
20 Sit-Ups

L1: 225/155, 30″/24″, GHD
L2: 155/105, 24″/20″
L3: 105/75, 20″/16″ or Step 24″/20″
L4: KB DL, Step-Ups

 

BOOTCAMP

Skill

Movement Practice

WOD

For Time

2 – 4 – 6 – 8 – 10 – 12 – 10 – 8 – 6 – 4 – 2

Wall Balls
KB Swings
Russian Twists
Mountain Climbers

 

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