Wednesday, July 5, 2017

4
Jul

Wednesday, July 5, 2017

CROSSFIT

Skill –

8 Min EMOM:

Odd- 4 SUPER High Box Jumps 

Even- 30 Sec Double KettleBell Front Rack Hold (keep elbows UP)

Strength –

Seated Press (L-Sit)

5 X 3 – Increasing Weight

WOD –

6 Min AMRAP

2-4-6-8-10-12- ……….

Shoulder 2 Overhead (RX – 95/65, S1 – 65/45, S2 – 45/35)

Jumping Lunges (RX – Jump Lunges, S1 – Lunges, S2 – Air Squats)

2 Min Rest

6 Min AMRAP

2-4-6-8-10-12- …..

Hang Power Cleans (RX – 95/65, S1 – 65/45, S2 – 45/35)

Bar Over Burpees

 

METABOLIC

2 Rounds

12 Min AMRAP

12 Box Jump

12 KettleBell Swings

12 KettleBell Press (single arm, alternating)

2 Min Rest

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