MON - 10.28.2019

CrossFit-Brave-Square_140x140.JPG

CROSSFIT

- Skill -

Overhead Squat Position/Technique

- Strength -

Tempo Overhead Squat
5 x 3

-3 Sec Descent-
-Start Around 60% OHS-
-Increase as Needed-

- WOD -

16 Min E2MOM
Even: 400m Run
Odd: 15 Overhead Squat

L1: 600m, 135/95
L2: 400m, 95/65
L3: 300m, 75/55
L4: 300m, 45/35

BOOTCAMP

- Skill -

Sumo Kettlebell Deadlift Technique

- WOD -

For Time - 7 Min Cap
21-15-9
Sumo Kettlebell Deadlift (heavy)
Hand Release Push-Ups

-2 Min Rest-

10 Min EMOM
Even: 12 Goblet Squats
Odd: 30 Sec Plank

-2 Min Rest-

2 Min AMRAP
Max Effort - Sit Ups