Wednesday, June 21, 2017

20
Jun

Wednesday, June 21, 2017

CROSSFIT

Skill

3 Rounds – 30 sec work/30 sec rest:

Pull-Up Negatives

Strict Dips

Scap Push-Ups

Ring Rows

Strength

Back Squat (3 second pause in the bottom)

5 X 3 @ 60-70%

WOD

For Time:

50 Sit-Ups (S2 – 30reps)

40 Hang Power Cleans (RX – 135/95, S1 – 95/65, S2 – 65/45)

30 Box Jumps (RX – 24/20, S1 – 20/16, S2 – Step Ups)

20 Pull-Ups (RX – PUs, S1 – Jumping PUs, S2 – Ring Rows)

10 Thrusters (RX – 135/95, S1 – 95/65, S2 – 65/45)

 

METABOLIC

3 Rounds

8 Min AMRAP

4-8-12-etc…

Plank Ups

Kettlebell Deadlift

Air Squat

 

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