Wednesday, December 19, 2018

18
Dec

Wednesday, December 19, 2018

CROSSFIT

Skill

Handstand Technique

Strength

Push Press (tempo)
5 x 3 @ (3101)
*Med – Heavy Weight*

DB Bent Over Row
5 x 8 each arm

*Superset*

WOD

12 Min EMOM

1 – Handstand Walk or Strict HSPU Practice (negatives)
2 – 10 x Single Arm Kettlebell Swings (5 each arm)
3 – 10-12 Ring Rows

L1: 25 ft HS Walk or 5 Strict HSPU, 50/44, Paralell to Ground False grip ring rows
L2: 40 sec HS Walk attempts or 3 Strict HSPU, 44/35, Paralell to ground ring rows
L3: HS Walk attempts or Kipping HSPU, 35/25, Ring Rows
L4: 30 Sec Wall Walk Hold, 25/20, Ring Rows

 

BOOTCAMP

Skill

Review Movements and Techniques

WOD

27 Min AMRAP

54 Singles
18 Alt. DB Snatch
9 Box Jump Overs

*Every 3 Minutes including Start – 9 Wallballs*

 

 

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