Wednesday, November 28, 2018

27
Nov

Wednesday, November 28, 2018

CROSSFIT

Skill

Kipping/Pull-Ups/Muscle-Ups Technique

Strength

Push Press

4 x 2 @ 85-95% (5 rep max)

WOD

12 Min EMOM

Station 1: AMRAP NATE
Nate: 2 Ring Muscle-Up (+) 4 Handstand Push-Up (+) 8 American Kettlebell Swings

Station 2: 10 Box Jump Overs

**Score=Rounds and Reps of Nate. (Pick-up where you left off)

L1: 70/50, 24″/20″, 12 Box Jump Overs
L2: 50/35, 24″/20″
L3: 35/25, 6 Pull-ups (+) 4 Push-ups (+) 8 RKBS, 20″/16″ or 24″/20″ Step-Overs
L4: 25/20, 10 Ring Rows (+) 4 Push-ups (+) 8 RKBS, 20″/16″ Step-Overs

 

BOOTCAMP

Skill

Review Movements

Strength

6 Rounds – 5 Min Per Round

20 Wallballs
20 Plate Jumps
10 Dumbbell Push Press
10 Medball Cleans

 

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