Wednesday, January 10, 2017

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

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