Wednesday, October 31, 2018

30
Oct

Wednesday, October 31, 2018

CROSSFIT 

Skill –

Mobilize For Squatting

Strength –

Front Squats

2 – 3 x 10 @ 60%

1 Max Effort (same weight – 20 rep max)

WOD –

2 Rounds

2 Min AMRAP
6/4 Cal. Bike/Row
6 Front Rack Lunges

-1 Min Rest-

2 Min AMRAP
6 Pull-Ups
6 Front Squats

-1 Min Rest-

*2 Scores= Lowest AMRAP score for each*

L1: Reg. Pull-Ups, 115/85
L2: Reg. Pull-Ups, 95/65
L3: Jumping C2B, 75/55
L4: Ring Rows, DB Squats (Open Style), DB FR Lunges (Open style)

 

BOOTCAMP

Skill –

Review WOD Movements

WOD –

4 Min AMRAP

4 Slamballs Over the Shoulder
4 Pushups
4 Dumbbell Snatch
4 Burpees

-1 Min Rest-

7 min AMRAP

7 Slamballs Over the Shoulder
7 Pushups
7 Dumbbell Snatch
7 Burpees

-1 Min Rest-

10 min AMRAP

10 Slamballs Over the Shoulder
10 Pushups
10 Dumbbell Snatch
10 Burpees

-1 Min Rest-

7 min AMRAP

7 Slamballs Over the Shoulder
7 Pushups
7 Dumbbell Snatch
7 Burpees

-1 Min Rest-

4 min AMRAP

4 Slamballs Over the Shoulder
4 Pushups
4 Dumbbell Snatch
4 Burpees

 

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