Wednesday, December 12, 2018

11
Dec

Wednesday, December 12, 2018

CROSSFIT

Skill

Front Rack Mobility

Strength

Front Squats

2 – 3 x 4 @ 90%
1 Max Effort @ 90% (20 rep cap)

*3 min per set*

WOD

For Time – Complete in Any Order/Rep Scheme (12 Min Cap)

100 Kettlebell Swings
80 Dumbbell Squats (open style)
70 V-Ups
60 Burpee to plate (45/25)

*Partners*

L1: KBS 70/50, KB 50/35, V-Ups, BFB
L2: KBS 50/35, 50/35, V-Ups, BFB
L3: KBS 35/25, 35/20, Leg Raises, BFB
L4: KBS 25/20, 20/15, Sit-Ups, BOB

 

BOOTCAMP

Strength 

Superset- 3 Sets of each

20 FR Box Step Ups (KB or DB)
5 Box/ Plate Jumps (slow, paced, higher than normal)

WOD

18 Minute EMOM

Even-125/100m Row
Odd- 8 Burpees

 

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