Wednesday, March 7, 2018

6
Mar

Wednesday, March 7, 2018

CROSSFIT

Skill

Rope Climbs

Strength

Push Jerk

12 Min Time Cap

1 Rep Max

-then-

Split Jerk (75% of Push Jerk 1RM)

3 x 3

**Challenger**

16 Min EMOM

Even – 8 Dumbbell Push Press
Odd – 12 Sit-Ups

WOD

3 Rounds For Time:

30 Wall Balls
3 Rope Climbs
1 Clean & Jerk

L1: 30/20, Rope Climbs, 225/155
L2: 20/14, Rope Climbs, 185/135
L3: 14/10, 15 Jump C2B, 135/95
L4: 10/6, 15 Ring Row, HEAVY DB G2OH

 

BOOTCAMP

4 Minute AMRAP
4 Single Arm Dumbell Snatches (alternating)
4 Renegade Rows
4 Lunges (use weight if you can)

1 Minute Rest

6 Minute AMRAP
6 Single Arm Dumbell Snatches (alternating)
6 Renegade Rows
6 Lunges (use weight if you can)

2 Minute Rest

8 Minute AMRAP
8 Single Arm Dumbell Snatches (alternating)
8 Renegade Rows
8 Lunges (use weight if you can)

3 Minute Rest

10 Minute AMRAP
10 Single Arm Dumbell Snatches (alternating)
10 Renegade Rows
10 Lunges (use weight if you can)

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