WED - 9.11.2019

CrossFit-Brave-Square_140x140.JPG

CROSSFIT

Skill -

Squat Mobility

Strength -

Week 5 - 7/13 Squat Cycle

  • 4 Sets - 3 Front / 6 Back Squats

-@ 85% of Front Squat-
-Complete 3 Set If needed-

WOD -

For Time - 9 Min Cap

  • 18 Thrusters

  • 18 Sumo Kettlebell Deadlift

  • 18 Alt. Reverse Lunges (per leg - no weight)

-1 Min Rest-

  • 12 Thrusters

  • 12 Sumo Kettlebell Deadlift

  • 12 Alt. Reverse Lunges (per leg - no weight)

L1: 135/95, Double 50/70
L2: 95/65, 70/50
L3: 65/45, 50/44
L4: 45/35, 44/35

BOOTCAMP

Skill -

Review WOD

WOD -

25 Min AMRAP

  • 200m Run

  • 20 Plate Ground to Overhead

  • 20 Box Step-Ups

  • 20 Russian Twists

  • 100m Run

  • 10 Burpees to a Plate

  • 10 Box Dips

  • 10 Russian Twists