TUES - 9.3.2019

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CROSSFIT

Skill -

Sumo Deadlift Technique

Strength -

Sumo Deadlifts

  • 3 x 10 @ 50%

  • 2 x 5 @ 70%

  • 2 x 3 @ 85%

WOD -

11 Min AMRAP

  • 100m Run

  • 20 Double Unders

  • 10 American Kettlebell Swings

  • 5 Burpees to a Target

L1: Unbroken DUs, 70/50
L2: DUs, 50/35
L3: 10 DUs or 40 Singles, 35/25
L4: Singles, 25/20, Reg Burpees

BOOTCAMP

Skill -

Review WOD

WOD -

Partner WOD

10 Rounds - 1 Min Work / 30 Sec Rest/Transition

  • P1 - Calorie Row

  • P2 - Burpees to a Plate

-Work for 1 min, switch during 30 second rest-

-2 Min Rest-

8 Min AMRAP

  • 40 Plate Ground to Overhead

  • 40 Push-ups

-2 Min Rest-

For Time - 7 Min Cap

  • 120 Wallball Toss to Eachother