Wednesday, April 18, 2018

17
Apr

Wednesday, April 18, 2018

CROSSFIT

Skill

Gymnastic Strength Review

Strength

Gymnastics Pull: (Week 2 of 9)

Every 3-mins for 15-mins

3 Strict Ring Pull-ups (+) 1 Ring Muscle-up (+) 4 Dips

L1: 4 Strict Ring Pull-ups (+) 2 Ring Muscle-ups (+) 6 Dips
L2: 3 Strict Ring Pull-ups (+) 1 Ring Muscle-up (+) 4 Dips
L3: 5 Low Ring Rows (+) 4 Ring Transitions (+) 3 Dips
L4: 5 Low Ring Rows (+) 2 Ring Transitions (+) 4 Jumping Dips

**Challenger**

15 Min EMOM

Even – 5 Ring/Bar Rows
Odd – 10 Lunges

WOD

2 x 6 Min AMRAP/1 Min Rest
15 Front Squats
25 Slam-ball Over the Shoulder
50 Double Unders

L1: 185/135, 40/30, 100 DUs
L2: 135/95, 30/20, 50 DUs
L3: 75/55, 20/15, 100 Singles
L4: DBL DB Squats (Open Style), 15/10, 50 Singles

 

BOOTCAMP 

Skill

KB Snatch Technique

WOD

5 Rounds
1 Minute Max Box Steps
1 Minute Max Ground to Overhead with Plate
1 Minute Max V Ups
1 Minute Max Kettebell Snatches (Alternating Arms)
1 Minute Rest

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