Tuesday, November 14, 2017

13
Nov

Tuesday, November 14, 2017

CROSSFIT

Skill –

Split Jerk Technique

-Feet positions

-Pausing in bottom of split

(empty bar only)

Strength –

Bench Press

Find 2 Rep Max

-then-

3 x 2 at 15lbs under that 2 rep weight

WOD –

3 Rounds

1 Min Should 2 Overhead (RX – 95/65, Scaled – 65/45, Novice – 45/35)

1 Min Cal Row

1 Min Sit-Ups

1 Min Jumping Lunges (Scale – Lunges, Novice – Air Squat)

1 Min Rest

 

BOOTCAMP

3 Sets (Not for time)

10 SLOW Leg Lowers

10 Clamshells

Workout:

20-16-12-8-4

KettleBell Dead-Lift

Pistol 2 Box

Flutter Kicks (double count)

100 M Run (between each round) or 10 Burpees

 

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