Wednesday, April 26, 2017

25
Apr

Wednesday, April 26, 2017

CROSSFIT

Skill –

6 Sets L-Hang from bar

:15 work / :45 rest

(Scale to tuck hold)

Strength –

Back Squat

5 @ 65%

5 @ 75%

5+ @ 85% (no more than 10)

 

WOD –

12 Min AMRAP

5 Squat Cleans

10 Toes 2 Bar

15 Over the Shoulders

 

L3 – Clean (135/95); T2B; OTS (40/30)

L2 – Clean (95/65); Knees 2 Chest; OTS (30/20)

L1 – Clean (65/35); Knees As High As Possible; OTS (20/10)

 

METABOLIC

 

3 Rounds

7 Min AMRAP

10 Renegade Rows

20 Dumbbell Shoulder 2 Overhead

30 Dumbbell Front Rack Lunges

40 Star Jumps

2 Min Rest

(pick up where you left off)