Tuesday, October 23, 2018

22
Oct

Tuesday, October 23, 2018

CROSSFIT 

Skill

Pistol Technique

Strength

Back Squat

2-3 x 10 @ 60%
1 Max Effort Set

WOD

Partner workout – 12 min AMRAP (Relay Style)

16 (double) DB Power Cleans
12 Pull-Ups
8 Pistols
4 Sandbag Over Shoulder

**Partner 1 must finish movement before partner 2 begins work on that movement.
**Partner 1 rests until Partner 2 finishes the movement

L1: 70/50, C2B, Pistols, 120/100
L2: 50/35, Pull-ups, 10 Scaled Pistols, 100/80
L3: 35/20, Jumping C2B, 16 Goblet Squat w/DB, 80/40
L4: 20/15, Ring rows, 16 Goblet Squats w/DB, Slam Ball Over The Shoulders

 

BOOTCAMP

Strength¬†–

Turkish Get-ups
5 Per Side
*Increase Weight if Possible*

WOD

4 Rounds For Time:

2 Minute AMRAP
20 Box jumps
Max Effort – Alternating Bumbbell Snatch

-Rest 1 Min-

2 Minute AMRAP
30 Goblet Squats
Max Effort – Push Ups

-Rest 1 Min-

 

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