Wednesday, May 9, 2018

8
May

Wednesday, May 9, 2018

CROSSFIT 

Skill

Aux Core: 2 Rounds

:20s Weighted Plank Hold
:20s KB FR Wall Sit
:20s Superman/Arch Hold
:20s Hollow Rock

Strength

Bench Press

Find 3 Rep Max

-Then-

3-3-3 @ 75% of your 3-rep max

WOD

2 Rounds of 4-min AMRAPS

0:00-0:59 (15) Box Jump Overs–Remaining Time: S2OH
1:00-1:59 (12) Box Jump Overs–Remaining Time: S2OH
2:00-2:59 (9) Box Jump Overs–Remaining Time: S2OH
3:00-3:59 (6) Box Jump Overs–Remaining Time: S2OH
2-min Rest

Score= S2OH across all the rounds

L1: 135/95, 30″/24″
L2: 95/65, 24″/20″
L3: 75/55, 20″/16″ or 24″/20″(Step-ups)
L4: DB S2OH, Step-ups

 

BOOTCAMP

Skill

Russian KB Swing Practice

WOD –

100m Row
10 KB Swing
10 Sit Up
10 Mountain Climbers

150m Row
15 KB Swing
15 Sit Up
15 Mountain Climbers

200m Row
20 KB Swing
20 Sit Up
20 Mountain Climbers

250m Row
25 KB Swing
25 Sit Up
25 Mountain Climbers

200m Row
20 KB Swing
20 Sit Up
20 Mountain Climbers

150m Row
15 KB Swing
15 Sit Up
15 Mountain Climbers

100m Row
10 KB Swing
10 Sit Up
10 Mountain Climbers

 

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