Wednesday, July 12, 2017

11
Jul

Wednesday, July 12, 2017

CROSSFIT

Skill/Strength –

Bear Complex

(Power Clean, Front Squat, Shoulder to Overhead, Back Squat, Shoulder to Overhead)

4 Sets x 2 Bear Complex

(increase weight each set)

WOD –

10 Min AMRAP

5 Front Squats (RX – 115/80, S1 – 95/65, S2 – 65/45)

10 Pull-Ups (RX – PUs, S1 – Banded Strict PUs, S2 – Jumping PUs or Ring Rows)

15 Sit-Ups

3 Min Rest

For Time:

1 Mile Run

 

 

METABOLIC

Strength –
KB or Dumbbell Box Steps
3×10 weight in each hand (5 each leg each set)

WOD –
30 Seconds on/30 Seconds off

10 Minute (alternating)
Max Jumping Lunges
Max Push Ups

Rest 3 Minutes

10 Minute (Alternating)
Wall Balls
Sit Ups

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