Wednesday, November 8, 2017

7
Nov

Wednesday, November 8, 2017

CROSSFIT

Skill

Turkish Get-Ups

5 Successful Attempts Per Side

Strength

Pressing Complex

10 Sets Of: (Increasing Weight

1 Push Jerk

1 Split Jerk

WOD

3 Rounds – 4 Min Work/1 Min Rest

5 Squat Snatches (RX+ – 135/95, RX – 95/65, Scaled – 65/45, Novice – 10 DB Thruster)

25 Double Unders/50 Singles

 

BOOTCAMP

3 rounds:

100 M Row sprint

-rest 30 sec-

40 bicycle kicks (20 per side)

-rest 30 sec-

 

THEN

 

16 Min EMOM – “Death By”

KB Deadlifts

Lunges (rep done equal on both sides)

**once athlete can no longer complete the work in the min – 5 Burpees will be completed per round after**

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