Wednesday, March 21, 2018

20
Mar

Wednesday, March 21, 2018

CROSSFIT 

Skill

Kipping/Pull-up/Muscle-Up

Strength

Front Squat

10 – 3 – 10 – 3

–Find a heavy 10, followed by a heavy 3 (Rest between the 10 and 3)
–Try and increase by 5-10lbs on the second set

WOD

For Time:

5-4-3-2-1

Front Squats
Ring Muscle Ups

-Rest 3 mins-

Cash out: 2-mins max calories on rower

L1: 155/105, 165/125, 185/135, 205/145, 225/155
L2: 115/85, 135/95, 155/105, 165/125, 185/135, CTB Pull-ups (10-8-6-4-2)
L3: 75/55, 95/65, 115/85, 135/95, 155/105, Kipping Pull-ups (20-16-12-8-4)
L4: Goblet Squats, Ring Rows (20-16-12-8-4)

 

BOOTCAMP

Strength

Russian Split Squats, elevated rear foot (weighted with KBs or DBs)
3 x 5 per Leg

WOD

4 Rounds For Time:

6 Burpees
8 Box Dips
10 Box Steps
12 KB Deadlift (Heavy

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