Wednesday, August 8, 2018

7
Aug

Wednesday, August 8, 2018

CROSSFIT

Skill

Overhead Squat Technique

Strength

12 Min E2MOM (every 2 min)

3 Overhead Squats @ 50-60%

*Focus Is On Form
*From The Rig

WOD

In 3 Min

21/18 Cal Row or Bike
21 Bar Over Burpees
Max Effort – OHS

-Rest 3-mins-

In 3 Min

15/12 Cal Row or Bike
15 Bar Over Burpees
Max Effort – OHS

-Rest 3-mins-

In 3 Min

12/9 Cal Row or Bike
12 Bar Over Burpees
Max Effort – OHS

L1: 95/65, 115/85, 135/95, 21/15/12 Bar Over Burpees
L2: 75/55, 95/65, 115/85, 21/15/12 Bar Over Burpees
L3: 65/45, 75/55, 95/65,(15/13-12/9-9/7 Cal. Bike or Row) (15/12/9 Bar Over Burpees)
L4: Remaining Time: Goblet Squat,(15/13-12/9-9/7 Cal. Bike or Row) (12/9/6 Reg. Burpees)

 

BOOTCAMP

Skill

Slamball Technique

WOD

4 Min Work
400 M Run
Max Effort – Slam Ball

-1 Min Rest-

4 Min Work
400 M Run
Max Effort – Lunges

-1 Min Rest-

5 Min Work
400 M Run
Max Effort – Slam Ball

-1 Min Rest-

5 Min Work
400 M Run
Max Effort – Lunges

 

 

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