Wednesday, January 2, 2019

1
Jan

Wednesday, January 2, 2019

CROSSFIT

Skill

Rowing/Deadlift Efficiency
-Breathing and Bracing through deadlifts
-Rowing cadence and sequencing (legs – arms >>>arms – legs)

Strength/WOD

EMOM x 5 Mins: Row/Bike 15/12 Cals
-1 Min Rest-
EMOM x 5 Mins: 10 Deadlifts @ 50-60% (of 1RM Deadlift)
-1 Min Rest-
EMOM x 5 Mins : Row/Bike 15/12 Cals
-1 Min Rest-
EMOM x 5 Mins: 10 Deadlifts @ 50-60% (of 1RM Deadlift)

L1: 18/15 cals, 10 Deadlifts
L2: 15/12 Cals, 10 Deadlifts
L3: 13/10 Cals, 7 Deadlifts
L4: 10/8 Cals, 5 Deadlifts

BOOTCAMP

Skill –

Review Movements

WOD –

For Time:

25 Sit-ups
25 Goblet Squat
25 Sit-ups
25 DB Push Press
25 Sit-ups
25 KBS
25 Sit-ups
25 Devil Press
25 Sit-ups
25 KBS
25 Sit-ups
25 DB Push Press
25 Sit-ups
25 Goblet Squat
25 Sit-ups

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