Wednesday, September 19, 2018

18
Sep

Wednesday, September 19, 2018

CROSSFIT

Skill

Double Under Technique/Practice

Strength

Week 5 – Tempo Back Squat

5 x 4 @ 80-90% or Heavier than last week
Tempo = (21×1)

WOD

Jumping “Fran” – For Time (12 Min Cap)

75 Double Unders
21 Thrusters
21 Pull-Ups
50 Double Unders
15 Thrusters
15 Pull-Ups
25 Double Unders
9 Thrusters
9 Pull-Ups

L1: 100/75/50 Doubles, 115/85, C2B
L2: 75/50/25 Doubles, 95/65, Reg PU
L3: Penguin Taps, 75/55, Jumping C2B
L4: 75/50/25 Singles, DB Thrusters, Ring Rows

 

BOOTCAMP

Skill –

Rowing Technique

-Then-

Row 3000 M – With Partner
-Switch every 500 or 250

WOD –

75 Air Squats
60 Kettlebell Swings
200 M Run
50 Air Squats
40 Kettlebell Swings
200 M Run
25 Air Squats
20 Kettlebell Swings

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