Tuesday, November 13, 2018

12
Nov

Tuesday, November 13, 2018

CROSSFIT 

Skill

Squat Mobility
*Build “perfect” Squat (watch video)

Strength

Front Squats

2 – 3 x 8 @ 70%
1 Max Effort Set (no more than 20)

WOD

4 Rounds – 2 Min AMRAP/1 Min Rest

20 Double unders
7 Pull-Ups
5 Front Squats

L1: 20 DUs, C2B, 135/95
L2: 20 DUs, Reg, 95/65
L3: 40 Singles, 5 Reg or 7 Jumping C2B, 65/45
L4: 20 Singles, Ring Row, DBs (open style)

 

BOOTCAMP

Strength¬†–

Super-Set

Glute Bridges – 5 x 10 (not weighted)
Alternating Lunges – 5 x 10/side

WOD

20 Minute AMRAP
*Once you finish one 21-15-9, move on to the next*

21-15-9
Box Jumps
Dumbell Snatch

21-15-9
Knee Push-ups
Mountain Climbers (double count)

 

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