Wednesday, May 2, 2018

1
May

Wednesday, May 2, 2018

CROSSFIT

Stretching 

Squat Mobilization

-Hips
-Ankles
-Lats

Strength

Front Squat (Week 5 of 9)

Part A:
Find a HEAVY Pause Front Squat (5 sec in bottom/12 in FR Postion)

Part B:
Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above

-For the 3×3, 1 full set of the 3 is 0:51-seconds

WOD

7 Min Cap

2 – 4 – 6 – 8 – 10 – 12 – 14
Front Rack Lunges
Push Ups

-THEN-

Max Effort – Burpee Pull-ups (in time remaining)

2 Possible Scores: Completion time for Ladder (+) Burpee pull-ups or just Rounds of Couplet

L1: 135/95, HSPU
L2: 95/65, Pike Push Up
L3: 75/55, Push-Up
L4: DB Farmer’s Carry Lunges, Scaled Push-ups

 

BOOTCAMP

WOD

100m Run
10 Slam Balls
10 Sit Ups
10 Air Squats

200m Run
20 Slam Balls
20 Sit Ups
20 Air Squats

400m Run
40 Slam Balls
40 Sit Ups
40 Air Squats

200m Run
20 Slam Balls
20 Sit Ups
20 Air Squats

100m Run
10 Slam Balls
10 Sit Ups
10 Air Squats

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