Wednesday, June 28, 2017

27
Jun

Wednesday, June 28, 2017

CROSSFIT

Skill

3 Rounds:

Waiter Carry- straight arm OH KB carry length of gym

10 Lunges/side with front foot on 45# plate

Strength

Thruster – Build to heavy (close to 1 rep max)

5,4,3,2,1  then do 80% of heaviest for 3 singles.

WOD

“Helen”

3 Rounds For Time:

400 M Run

21 American KettleBell Swings (RX – 53/35, S1 – 35/20, S2 – 20/10)

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

 

METABOLIC

Strength –
KB single Leg Romanian Deadlifts
3×10 each leg

WOD –
2×8 Minute AMRAP
8 KB Swings
8 KB DeadLift
8 Goblet Squats
8 KB High Pulls
2 minutes rest

 

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