Tuesday, November 20, 2018

19
Nov

Tuesday, November 20, 2018

CROSSFIT 

Skill

Kipping Technique

Strength

Push Press (Tempo – 3101)
5 x 3 @ Medium Weight – 70-80%

Tempo: Decent (3), Pause at bottom (1), Accent (0), Pause at top (1)

WOD

For Time (16 Min Cap)

3 Rounds
6 Pull-ups
9 Dumbbell Shoulder 2 Overhead
15 DUs

– 1 min rest –

2 Rounds
12 Pull-ups
15 Dumbbell Shoulder 2 Overhead
30 DUs

– 1 min rest –

1 Round
18 Pull-ups
21 Dumbbell Shoulder 2 Overhead
60 DUs

L1: KB 50/35, CTB, Unbroken DUs
L2: 50/35, Pull-ups, DUs
L3: 35/20, Jumping C2B , 1/2 attempts & 1/2 singles
L4: 20/15, Ring rows, Penguin taps

 

BOOTCAMP

Skill

Review Movements

WOD

10 Minute AMRAP
10 Wallballs
10 Wallballs Over the Shoulder
10 Double Dumbbell Front Squats
10 Dumbbell Snatch (5 per arm)
10 Leg Raises
10 Scissor Kicks Per Leg

-1 Minute Rest-

8 Minute AMRAP
8 Wallballs
8 Wallballs Over the Shoulder
8 Double Dumbbell Front Squats
8 Dumbbell Snatch (5 per arm)
8 Leg Raises
8 Scissor Kicks Per Leg

-1 Minute Rest-

6 Minute AMRAP
6 Wallballs
6 Wallballs Over the Shoulder
6 Double Dumbbell Front Squats
6 Dumbbell Snatch (5 per arm)
6 Leg Raises
6 Scissor Kicks Per Leg

-1 Minute Rest-

4 Minute AMRAP
4 Wallballs
4 Wallballs Over the Shoulder
4 Double Dumbbell Front Squats
4 Dumbbell Snatch (5 per arm)
4 Leg Raises
4 Scissor Kicks Per Leg

-1 Minute Rest-

2 Minute AMRAP
2 Wallballs
2 Wallballs Over the Shoulder
2 Double Dumbbell Front Squats
2 Dumbbell Snatch (5 per arm)
2 Leg Raises
2 Scissor Kicks Per Leg

 

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