Tuesday, September 18, 2018

17
Sep

Tuesday, September 18, 2018

CROSSFIT

Skill

Rope Climb Technique

Strength

Bench Press – (12 Min)

3 Rep Max Bench

-Then-

Max Effort Reps @ 90% of 3 Rep Max

WOD

18 Min AMRAP (For Quality)

30 Sit-Ups
1 Rope Climb
30 Kettlebell Swings (Russian)
1 Rope Climb
30 Plate Hold Lunges
1 Rope Climb
30 Burpees to a Plate
1 Rope Climb

L1: 70/50, 55/35, Legless
L2: 50/35, 45/25
L3: 35/25, 25/15, Laying 2 Standing
L4: 25/20, 15/10, 5 Double DB Bent Over Row

 

BOOTCAMP

Skill –

Core – Planks

8 Min Tabata

-Front
-Side (L)
-Front
-Side (R)

WOD

12 Min AMRAP

15 Double Dumbbell Front Squats
30 Box Step Ups
15 Dumbbell Push Press
30 Jump Rope

-2 Min Rest

8 Min AMRAP

10 Double Dumbbell Front Squats
20 Box Step Ups
10 Dumbbell Push Press
20 Jump Rope

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