Tuesday, September 11, 2018

10
Sep

Tuesday, September 11, 2018

CROSSFIT

Skill

Squat Mobility/Front Rack Mobility

Strength

Back Squats

5×4 @ heavier than last week

Tempo – 21X1

*Sets are Every 3 Minutes*

WOD

3 Sets for Total Time Worked:

Min 0-4: Row 350m/300m, 10 Squat Cleans
Min 4-8: Rest
Min 8-12: Row 350m/300m 8 Squat Cleans
Min 12-16: Rest
Min 16-20: Row 350m/300m, 6 Squat Cleans

*Barbell Weight Increases each round
*your score is the total of all of your “working times”

L1: 350/300, 155/105, 185/135, 205/145
L2: 350/300, 135/95, 155/105, 185/135
L3: 300/250, 95/65, 115/85, 135/95
L4: 250/200 Meter Row, DB Squats

 

BOOTCAMP

Skill –

4 rounds

:20 bar hang
:40 rest
4 rounds
:20 strict knee raises
:40 rest

WOD –

2 Rounds For Time:

100 M Run
10 Lunges (per leg)
10 Kettlebell Swing
200 M Run
20 Lunges
20 Kettlebell Swing
400 M Run
40 Lunges
40 Kettlebell Swing

 

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