9
Jan
Wednesday, January 10, 2017
CROSSFIT
Skill –
Toes 2 Bar
-Practice
-use Kip
-Strict
Strength – (25 Min – Running Clock)
Back Squat
5 Rep Max
WOD –
9 Min AMRAP
3 – 6 – 9 – 12 – 15 – 18 ……
Toes 2 Bar
Goblet Squats
RX – T2B, 53/35
Scaled – Knees to 90, 35/25
Novice – Toes 2 Rig, 25/15
BOOTCAMP
A. 3 Sets
30 sec weighted wall sit; use KB in goblet position as load
30 sec high plank hold
30 sec hollow hold
B. EMOM x12 min
1st- 5 Double Kettlebell or Dumbbell squats (holding front rack)
2nd- 30 sec overhead hold with plate (keep midline stability)
3rd- 10 wallballs
C. For time
500m Row
24 Alternating Dumbbell Snatches
250m Row
24 Burpees
250m Row
24 walking lunges (12 per leg)
100 singles