Tuesday, May 1, 2018

30
Apr

Tuesday, May 1, 2018

CROSSFIT

Skill

Overhead Hold Positon Practice

-How to get in the position
-Manage Breathing

Strength

10-min EMOM (Alternating)

EVEN: Row Sprint, 200m/150m
ODD: 0:30 Barbell Overhead Hold

–Moderately heavy for OH – practice breathing/holding
–Challenger– use DBs or KBs or Plate

WOD

2 Rounds – Score Total Reps
1 Min – Max Reps Cal Bike/Row
2 Min – Max Reps Renegade Rows
3 Min – Max Reps Kettlebell Swings
2 Min – Max Reps Box Jumps
1 Min – Max Reps Sit-Ups
2 Min Rest

L1: 50/35lbs, White/Yellow(American), 30″/24″, GHD
L2: 35/20lbs, White/Yellow(Russian), 24″/20″, Ab-mat Sit-ups
L3: 20/15lbs,Yellow/Blue(Russian), 20″/16″ or 24″/20″ (Step-ups) , Ab-mat Sit-ups
L4: 15/10lbs, Blue/Red(Russian), Step-ups, Ab-mat Sit-ups

 

BOOTCAMP

Skill –

Tire Flip

WOD –

4 Rounds – 2 Teams (30 Min Cap)

400 M Farmer Carry
30 Tire Flips
40 Star Jumps
50 DB Snatches

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