Thursday, November 10, 2016

CrossFit

Strength:

A) Front Squats
5 Reps @ 70%
4 @ 80%
3 @ 85%
3 @ 90%

WOD:

5 Rounds, Each for time
Run 200m
10 Burpee Pullups (or 5 Burpee MUs)

Endurance

Strength:

8min EMOM
Min 1: 30 Double Unders
Min 2: 30s HS Hold

WOD:

6 rounds:
6 Front Squats (205/163)
200m Run
6 Evil Wheels

6 Week Challenge

Strength:

12min EMOM
1: 6-8 DB Bench Press
2: 12-15 Tricep Press Downs
3: 6-8 Tough Ring Rows
4: 8/8 Bicep Curls

WOD:

Chipper
20 KBS
20 Step Ups (20″/16″)
20 Sit Ups
20 Air Squats
20/15 Cal Row

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