Tuesday, September 19, 2017

18
Sep

Tuesday, September 19, 2017

CROSSFIT

Skill –

7 Min EMOM

Strict Pull-Ups

Strength –

Bench Press

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2+ @ 90% (Max 10)

WOD –

3 Rounds

4 Min Work/2 Min Rest

300 M Run

10 Box Jumps (RX+ – 30/24, RX – 24/20, Scaled – 20/16 or Step Taller, Novice – Step Ups)

Max Effort Wall Balls¬†(RX+ – 30/20, RX – 20-/14, Scaled – 20/10 to 9′, Novice – Any Weight/Height)

 

METABOLIC (bootcamp)

Skill –

Rowing Technique

WOD –

3 Rounds

2 Min Max Effort Row

2 Min Rest

5 Min AMRAP

10 Kettle Bell Swings

10 Goblet Squats

1 Min Rest

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